SSCMetcon – Wed, Jan 24

Steamboat Strength and Conditioning – SSCMetcon

Lifestyle Challenge Week 2

Drink ½ body weight in ounces of water per day + 15 ounces extra for every hour you workout

Warm Up (No Measure)

2x

:30 ski/bike

10 up/downs

2x

10 alt scorpion

5 wormy push-ups

2x

10 thoracic pushups

5 yoga pushups

2x

10ea lying single leg raise

5 ea lying single leg crossover

2x

5 kb dl

5 kb hip pops

2x

5 russian swing

5 american swing

2x

7 empty bench press

20 partner med ball chest pass

Strength

Bench Press

5 Bench Press x 5 sets @70% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Metcon (Time)

3 Rounds For Time:

30 Kettlebell Swings (53/35)

30 Push Ups

Time cap: 10 minutes
Stimulus:

Try to hang onto the kb and get these done in 2 sets.

Pushups may need to be broken up into smaller sets.

Everyone should do 30 pushups – if you have some strict do strict then go to banded pushups