Friday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

10 Alt Groiners

10 Alt Lunges w/ Torso Twist

10 Tempo Air Squats (3221)

10 Empty Barbell Kang Squats

Strength

Back Squat (2Rep)

ON A 15:00 RUNNING CLOCK…

Build to a heavy 2 rep back squat in 5 sets

Superset this with a max effort handstand hold

Workout

Metcon (Distance)

ON A 12:00 RUNNING CLOCK…

1000/800m Row

60 Sit-Ups

30 DBall Over the Shoulder (Heavy)

Max Meter Row In Time Remaining…