Monday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

400m Run

into…

2 SETS

10 Lat Pullups –> 10 Small Kip Swings

10 Glute Bridge

10 Single Leg Raise ea

Then into w/ Empty Barbell…

3 QUALITY SETS

7 Single Leg Deadlift ea

7 Bent Over Rows w/ 2 sec pause at the top

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

10 Burpee Pull-ups

10 Deadlifts (185/135)

35 Sit-Ups

Rx+ (Ring MU)(275/195)

**if your doing RX+ make sure to grab a square with rings
Stimulus:

Shoot for less then 4 min per round. Deadlift should be heavy enough to force breaking into sets or controlled singles…not looking for a fast cycle but intentional set-up and execution