SSCMetcon – Tue, Oct 25
Steamboat Strength and Conditioning – SSCMetcon
Warm Up
1 Round:
–30 Jumping Jacks
–8ea Forward & Backward Small Arm Circles
–8ea Forward & Backward Big Arm Circles
–8 Plank to DownDog + 2 Shoulder Taps
–4 ea Moose Antlers
1 Round:
–30 Jumping Jacks
–8ea Groiners
–8 Progressing Bootsrappers
–4 ea Bottom Squat Sky Reach
–8 Slow Air Squat
Dumbbell General Warm-Up 1x:
–4 ea Bent Over DB Row
–4 ea SA DB Squat
–4 ea SA DB Press +
–4 alt Renegade Row
–4 Dumbbell Front Squats
–4 Dumbbell Push Press
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 mins of
12 Alt Dumbbell Renegade Row, 50/35
9 Dumbbell Front Squats
6 Dumbbell Push Press
Stimulus:
Once you pick up the dumbbells try to hold on – take a rest between rounds.
Accessory
3 rounds For quality:
Handstand Hold, 1 min
10 Handstand Shoulder Taps
20 secs Hollow Rock