Thursday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
EMOM x 9min:
Minute 1- :45 Ski Erg
Minute 2- Sumo Inchworm, Lying Leg Crossover, Cobra to Downward Dog
Minute 3- 8 Scap Pull Up + 8 Scap Push Up
Specific Strict Pull Up Warm Up 1x:
–:15sec Hollow Hold
–:10sec Hollow Body Dead Hang
–:15sec Superman
–2-3 Strict Pull Ups or 3-5 Ring Row
Z-Press Specific Warm Up 1x:
–5 Z-Press @ a light load
Metcon
Metcon (No Measure)
5 rounds for quality of:
Ski Erg 500/400 m
10 Burpees
5 Strict Pull-ups
10 Z Press, pick load
Time Cap: 25 min
Complete at a RPE of 6-7/10.