SSCMetcon, Thurs Oct 27
Steamboat Strength and Conditioning – SSCMetcon
Warm Up
1 Round:
:45 sec ski/bike
5 Plank to Downdog
5 Plank to Downdog + groiner
5 Plank to Downdog + pigeon
1 Round:
:45 sec ski/bike
5 Progressing Bootstrappers
5ea Bottom Squat Sky Reach
5ea Bottom of Squat Knee tap
1 Round:
:45 sec ski/bike
7ea Bent Knee Side Plank + rotation
5 Air Squats
20 Banded Pull Aparts – W
20 Banded Vertical Rows
Strength
Back Squat
1 rep max
4-3-2-1-1-1-….
Accessory
3 rounds for Quality:
10ea SL DB Deadlift (hand assisted)
10 ea Zercher Curtsy Lunge