Thursday
Steamboat Strength and Conditioning – SSCMetcon
Stephanie and Kevins GOING AWAY WOD!!!!
Warm-up
Warm-up (No Measure)
Foam Roll 1x:
–1-2min T-Spine
–:30sec per side Lats
1 Round:
–5ea High Knee Tuck + Lunge & Rotate
–:20sec Dead Hang
–15 Band Pull Aparts
–20 Banded Row
–:45sec Deadbug Hold
1 Round:
–:20sec Hanging Hip Touch
–15 Band Pull Aparts
–20 Banded Row
–:45sec-1min Alternating Dead Bug
General Barbell Warm Up 1x:
–5 Bent Over Row
–5 Strict Press
Strength
Bench Press
Bench Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Accessory
Pull-ups (3x max reps)
Strict Pull-ups 3x max rep
Rest 2-3 mins between sets