Sat 12/09/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

bike/ski 1:00

10 cat/cow

10alt scorpion

10 slow groiners

:20 bent knee hollow

10 static shoulder taps + 10 dynamic

bike/ski 1:00

10 banded monster walks

10 shoulder er + flexion

10 ea hip car

10 banded floor press

5 bench – empty barbell

3 kb hip pops + 3 russian kbs + 3 kbs

5 air squats

3 partial wall walks

dball hold

Metcon (Checkmark)

5rds for reps:- spit as you want

1:00 Bench Press (115/75)

1:00 Bike

1:00 KBS (53/35)

1:00 Air Squats

1:00 Wall Walk

1:00 Dball Hold (100/70)