SSCMetcon – Sat, Dec 23
Steamboat Strength and Conditioning – SSCMetcon
Meditation Challenge
GROW
Warm-up
3 rds:
2 up/downs
4 ring rows
6 wormy push-ups
8 air squats
10 alt lunges
:10 sec deadhang+ 10 sec lat active + 10 lat pullups
10 kip swings building
5 kipping hanging knee raises
DB Deadlift
DB Row
DB Press
DB Front squat
DB Lunge
Metcon (Time)
1 Manmaker
2 Bar Muscle-ups
3 DB Front Squats
4 Toes-to-bars
5 Pushups
6 DB Push Press
7 Pull-ups
8ea SL DB Deadlifts
9 KB Swings (24/16 kg)
10 Sit-ups
11 Burpees
12 DB Overhead or Front Rack Lunges
(50/35)
*manmaker is burpee, row,row, squat clean thruster