Friday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

3 ROUNDS (7:00 MINUTE CAP)

5/5 Moose Antlers

5/5 Single Leg Lunge

5/5 Elbow Punches

8 Shoulder Press

8 Front Squat

8 Kip Swings

Strength

Thruster (3-3-3-3-3)

Thruster

3-3-3-3-3

build to something moderate to heavy

Workout

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Time Cap 10:00