Tuesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

–200 Meter Jog

–5 ea Spiderman

–:15sec Deep Squat Hold

–12 Alternating Reverse Lunge

–5 Up/Downs

1 Round:

–200 Meter Jog

–10 Plank to Downward Dog

–:15sec Deep Squat Goblet Hold

–12 Alternating Goblet Lateral Lunge

–5 Burpees

Double Kettlebell or Dumbbell Warm Up 1x:

–5 Double Sumo KB/DB Deadlift

–5 Double KB/DB Swing

–5 Double KB/DB Clean

Double Kettlebell or Dumbbell Squat Warm Up 1x:

–5 Double KB/DB Squats

Movement Prep/ Workout Prime 1x:

–100 Meter Run @ workout pace

–4 Double Kettlebell Front Rack Squat @ workout weight

–100 Meter Run @ workout pace

–2-3 Lateral Burpees Over Kettlebells

Metcon

Metcon (Time)

3 rounds for time of:

Run, 200 m

10 Double Kettlebell Front Squats, 70/53 lbs

Rest 3 mins

3 rounds for time of:

Run, 200 m

10 Lateral Burpee Over Kettlebells

Time Cap: 17 min

Accessory

Warm-up (No Measure)

3 rounds for quality of:

10 L/10 R Single Arm Dumbbell Static Hold Rows, pick load

8 L/8 R Half Kneeling Single Arm Kettlebell Press, pick load