Monday 09/04/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

200m walk as a group – walk on tippy toes, walk on heels, walk backwards

3 position lunge stretch

100m jog

10 elbow plank to downdog

:30 sec deadhang

50m warm up sprint

3 deadlift

3 shrug

3 high pull

3 muscle

elbow punches

6 ring rows

6 bootstrappers

6 air squats

wrist stretches

3 tall drops

3 power cleans

:30 sec lat active

10 lat pull-ups

3 jumping pull-ups

Workout

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run