Friday 07/28/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

10ea straight leg raises

10ea leg crossovers

5 roll over v-sit

10 kb deadlift

10 Russian swings

10 kettlebell swings

10 straight leg sit-ups

10 dragon flags

10 kip swings

:20 handstand hold

5 tripods

5 handstand to headstand

Deadlift

Build to a Heavy Single

* Rest as needed between sets *

Strict Handstand Push up

Build to a max set of Handstand Push-ups (Strict)

Metcon (Time)

4 sets

2 Rounds

12 Kettlebell Swings (53/35)

12 Toes to Bar

12 Abmat Sit Ups

-Rest 1:00 between sets-

Time Cap: 20min

RX+ (70/53), V-ups
Stimulus:

This will be challenging on the core. Kbs should be done unbroken – break up toes to bar early and do quick sets.