Thursday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Easy AMRAP x 8-minutes:

–:45sec Row, Bike or Ski Erg

–5ea Kneeling Shoulder Taps

–10ea each direction Crab Walk (forward & backwards)

–8 Pulses ea prone ATYW

–6 Alt T-Plank

Bench Press General Warm Up 1x:

–10 Bench Press (empty barbell)

Strength

Bench Press

Bench Press 7-5-3-3-3

*Building up to a heavy set of 3

SUPERSET WITH:

20 Banded Pull-aparts

:30 sec Weighted Plank