Monday 07/24/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

1:00 Bike – arms only

:20 sec deadhang

5 inchworm with heel pump

5 up downs

10 little hops

10 big hops

:20 quadruped hold

1:00 Bike – legs only

:20 sec lat active

5 inchworm with up dog and rotation

5 pause burpees

10 alt box step ups

:12 floating quadruped

1:00 Bike

10 lat pull-ups

5 inchworm with scorpion

5 burpee

5 box get overs

3ea floating quadruped with rotation

10 kip swings – tight positions

5 kips – break at hip and knee

5 kips – pop at the hip – hands come off bar

3 kipping pull-ups

3 burpee box get overs

Metcon

Mayhem Classic Chipper (Time)

25 Burpee Box Get Over (30/24)
40/32 Calorie Echo Bike
35 Stick Sit-ups
30 Chest to Bar
35 Stick Sit Ups
40/32 Calorie Echo Bike
25 Burpee Box Get Over (30/24)

RX+ 25 GHD, 15 BMU

Time cap: 25 minutes