Wednesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

2 rounds:

1:00 bike

7 Sumo Inchworm w/ 3 pulse – make these quick

5 Up/Down

7 Up Dog to Childs pose

5 Lunge, Lunge, Squat

Box Step Up Specific Warmup:

5 ea Stationary lunge tap + :15 sec iso hold on last rep

10 ea leg swings

5 ea Step Back Lunge with foot up

10 ea leg swings

10 alt Box Step Ups

Metcon

Metcon (Time)

For time:

80 DB Box Step Ups 25s/35s

**count how many times you had to rest – you will do 10 Burpees per rest after you have completed your step ups

— then —

800 m Farmer Carry, 53/35 lbs

**count how many times you had to rest – you will do 10 DB Plank Slide Throughs per rest after you have completed your carry

Time Cap: 30 min

Accessory

Metcon (No Measure)

3 RDS for quality

10 Barbell Tempo Curl (:03 lower)

20 Banded Tricep Push Down