Monday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Dynamic Warm-Up 1x:

–10 Lying Leg Swing

–10ea Lying Leg Crossover

–10 Roll Over V Sit

–10 Bent Knee Side Plank + Hinge

–:15 sec Floating Bear Hold

Deadlift Specific Warm Up 1x:

–5 Deadlift to Knee

–5 Deadlift Knee to Shin

–5 Deadlift

Manmaker Warm Up 1x:

–4 Dumbbell Deadlifts

–4 Dumbbell Up Downs

–4 Dumbbell push Ups

–4 Dumbbell Row

–4 Dumbbell Hang Power Clean

–4 Dumbbell Push Press

Overhead Lunge Specific Warm Up 1x:

–5ea Single Arm Overhead Lunge

–5 Double Dumbbell Overhead Lunge

Manmaker Specific Warm Up 1x:

–2 Manmaker

Strength

Deadlift (1×3)

Take 15 min to work up to a heavy set of 3 deadlift

Metcon

Metcon (Time)

For time:

1:00 Double Kettlebell Overhead Marches, pick load

4 Man Maker, 50/35 lbs

1:00 Double Kettlebell Front Rack Marches, pick load

4 Man Maker, 50/35 lbs

1:00 Kettlebell Farmers Marches, pick load

4 Man Maker, 50/35 lbs

Time Cap: 9 min