Wednesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

–:45 sec Row – legs only

–20 Ostrich walk

— 10 Leg Swings ea – front back

–:20 sec ea Suitcase Hold

–:45 sec Row – arms only

–20 Hamstring Sweep

— 10 Leg Swings ea – side to side

–:20 sec ea front rack Hold

–:45 sec Row

–20 Walking Quad Stretch

— 5 ea Hamstring Flow

–:20 sec ea SA overhead Hold

Metcon

Metcon (Time)

5 Rounds For time:

150ft Farmers Carry 53/35

100ft Front Rack Carry 53/35

50ft Overhead Carry 53/35

Row/Ski, 500/400 m

Time Cap: 20 min
Stimulus:

Some fun carries today – the overhead carry will determine your weight for the day. Row should take 2 min or less.