SSCMetcon – Fri, Dec 15

Steamboat Strength and Conditioning – SSCMetcon

Warm Up (No Measure)

foam roll upper back/lats

:30 deadhang

10 shoulder flexion – heavier

10 up/downs

10 little hops + 10 big hops

green band lats

:30 lat active

10 shoulder abduction – heavier

5 pause burpees

10 alt box step ups

green band low back

10 lat pull-ups + 10 mini kip swings

10 shoulder extension

3 burpees

5 box jumps

ttb progression:

3 kip swings + 3 kipping knee raise – hip

3 kip swing + 3 kipping knee raise – armpit

3 kip swing + 1 knee to armpit + 1 ttb

3 kip swing + 1 knee to armpit + 1 ttb + 3 kip swing

1 kip swing + 1 knee to armpit + 2 ttb

Metcon (2 Rounds for time)

5 sets (Every 4:00)

12 Toes to Bar

10 Burpee Box Jump Over (24/20)

12 Toes to Bar
Stimulus:

looking for 1:1 or more rest to work ratio – ttb will accumulate – cut the number down if necessary to finish in 2 min.