Saturday, October 31st 2020

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

2RDS

3 ea S. Arm DB Deadlift

3 ea S. Arm DB Strict Press Plus

3 ea S. Arm Russian Swing

10 Thoracic Pushups

5 Hand Release Pushups

2RDS

10 Plank to Down Dog

10 S. Leg Froggy Pulses ea

10 Childs Pose Lat Reach

10 Single Leg Raises

Metcon

Metcon (Time)

With a Partner, For Time

75 Clean and Jerk (75/55)

75 Calorie Row

150 KB Swings (53/35)

75 Calorie Row

75 Bench Press (75/55)

Split Reps As Desired

Cool down

Easy Bike or walk 200m

Child’s pose into quadruped shoulder stretch.