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.