Friday
Steamboat Strength and Conditioning – SSCMetcon
HAPPY BIRTHDAY STEPHEN!!!
Warm-up
Warm-up (No Measure)
1 ROUND
25’ High Knees
25’ Butt Kickers
25’ Karaokes
25’ Toe Walk
25’ Heel Walk
25’ Leg Swings
Into…
10 Box Step Ups
10 Up-Downs
8 Box Jumps
4 Inchworms
6 Burpees
Into…..
50m run
2 Burpee Box Jump Overs
2x FAST
Workout
Metcon (Time)
7 ROUNDS FOR TIME
200m Run
10 Burpee Box Jump Overs (24/20)
Stimulus:
No more than 1:00-1:10 on the run, and 1:30-1:45 on the Burpee Box Jumps. Try to complete each round in less than 3:00. If you are exceeding these time ranges, scale back the run or the reps on the Burpee Box movement.