Saturday 09/23/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

:20 supinated grip deadhang

15 shoulder flexion

5 inchworm

5 plank to downdog

bike/ski 1:00

:20 supinated grip lat active

15 shoulder abduction

5 bootstrappers

5 air squats

bike/ski 1:00

20 lat pull-ups

15 shoulder extension

10 alt scorpion

5 crab hip thrusts

bike/ski :30

2x

5 arrested air squats

5 ring rows

bike/ski :30

2x

5 jumping pull-ups

5 back squat

Metcon (No Measure)

Teams of 2

5 sets:

4:00 Amrap

4 Rope Climbs (6x 1 strict pull-up+1 strict knees to elbow )

20/16 Calorie Ski or Row

Max Rep Back Squats (135/95)

-rest 1:00 between sets-

score is total back squats completed