SSCMetcon – Sat, Nov 5
Steamboat Strength and Conditioning – SSCMetcon
Warm Up
3:00 Machine
2RDS
8 up/downs
10 Alt. Passive Cossack Squats
10 Alt. Childs Pose Lat March
5ea S. Arm Plank to Downdog
:90 Machine
1RD
:10 Active Hang + 5 Scap Pull Ups (2x without coming off the rig)
:20 Bent Knee Hollow
8 Alt. S. Leg V-Up
:10 Active Hang + 5 Kip Swings (2x without coming off the rig)
:20 Gymnastics Superman
8 Alt. S. Leg V-Up
3 Kip Swing + 1 TTB
2 Kip Swing + 2 TTB
1 Kip Swing + 2 TTB
Metcon
With a Partner, 5 RFT
40 Toes to Bar
50 Alt. Back Rack Lunges 95/65
60 Lateral Barbell Burpees
Split work as desired, one person working at a time.