Monday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

400m Run

Into…

KB Complex Warm-up*

3 ROUNDS

4 SA KB Deadlift

4 SA KB Hang Clean

4 KB Half Kneeling Press

4 SA KB OH Lunge

*Perform the whole complex on one arm, then repeat on the other side.

Workout

Metcon (Time)

FOR TIME

Cash In:

800m Run

then:

4 ROUNDS

15 KB Swings (70/53)

50 Double Unders

then:

Cash out:

800m Run

Time cap 18:00
Stimulus:

Loading is meant to be heavy for KBS but they should be completed unbroken.