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Blog
Nov
23
2022

SSCMetcon – Thu, Nov 24

By wodify 0

Steamboat Strength and Conditioning – SSCMetcon

Warm Up

Dynamic warmup 1x:

20 Jumping Jacks

10 little arm circle forward and back 10 big arm circle forward and back

20 fast mountain climbers

5 Inchworm

5ea lunge + rotate

20 slow groiner

10 front back arm swings

10 up down arm swings

20 fast groiner

5 bootstrappers

5 air squats

10 up/ down

10 straight leg sit-ups

10 bw Russian twists

5 sit-ups

5 burpees

Metcon (Time)

5 rounds for time:

200-m ski/row

20 sit-ups

200-m ski/row

20 Burpees

200-m ski/row

20ea Russian Twists

200-m ski/row

20 air squats

Time Cap: 45 min
Stimulus:

Looking for unbroken sets on all the movements focusing on perfect ROM with every rep.  Mix up bike, ski or row.