SSCMetcon – Sat, Nov 26
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
3RDS
5 Inchworm + Updog
8 Cat Cow
10 Plank to Downdog
:30ea Pigeon Rotations
8ea Lying Leg Swing
6ea S. Leg Deadlift (BW)
:20 Machine Sprint
2RDS
:30 Top of Calf Raise Hold
30 KB Toe Taps
7 Russian KBS
:20ea OH KB HOLD
5 KBS
3ea TEMPO Step Up with Toe Drag (leave working foot on the box)
Coach; getting dball up and bear hug hold
Metcon (Time)
For time with a partner:
200 KB swings (70/53)
– Resting partner holds a DBALL in bear hug hold. RX-(100/70)
200 Box Step Up (24/20)
— Resting partner holds a DBALL plank