SSCTeens – Mon, Jun 19

Steamboat Strength and Conditioning – SSCTeens

Warm-up

Hip Halo Warm-up

-into-

3 sets:

30-second Assault Bike

5 1¼ Squats (empty bar)

5 Scap pull-ups

5 Supinated Ring Rows

10 Alternating V-Ups

Front Squat (Front Pause Squat:
2 Pause Front Squats (2 secs at the bottom) x 5 sets @70% of 1RM)

Strict Weighted Chin up (Weighted Strict Chin Up (Supinated)
3 Strict Weighted Chin-ups x 5 sets @65% of 1RM

* Rest as needed between sets *)

Metcon (Time)

3 rounds

400m Run

20 Toes to Bar

20 Sit Ups