Tuesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

–1min Bike/Ski Erg

–10 ea Lying Single Leg Raise

–5ea Lying Leg Crossover

–10 Walking Lunge

–:20 sec Deadhang

1 Round:

–1min Bike/Ski Erg

–10 Straight Leg Sit Up

–10 Kettlebell Sumo Deadlift

–5ea Split Squat

–:20 sec Lat active Hang

Specific Warm Up Blend 1x:

–3 Lat Pulldowns

–3 Hanging Knee Raise (slow)

–3 Hanging Leg Raise (slow)

–1 Strict Toes to Bar

–8 Kettlebell Swing (to chest height)

–6 Kettlebell Swing (overhead)

–6 Goblet Walking Lunge

Metcon

Metcon (AMRAP – Rounds and Reps)

Buy in:

40/30 Bike Calories

Complete as many rounds as possible in 20 mins of:

6 Strict Toes-to-bars

12 Kettlebell Swings, 70/53 lbs

18 Goblet Walking Lunges, 70/53 lbs

Cash Out:

40/30 Bike Calories

Time Cap: 30 min