Thursday

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY HARMONY!!

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :25 Lunges / :25 Little Hops

MIN 2 – :25 SA KB Deadlift / :25 SA Russian KB Swings

MIN 3 – :25 Lunges/ :25 Big Hops

MIN 4 – :25 KB Deadlift / :25 KB Swings

Workout

Metcon (No Measure)

EVERY 4:00 x 5 SETS

30 KB Swings (53/35)

10/10 SA Front Rack Step-Ups (24/20)*

10 Box Jump Over

*10 reps on right arm / 10 reps on left arm, legs alternate every rep

Finisher

Metcon (No Measure)

8 SETS

TABATA (:20 on/:10 off)

MOVT 1 – Alt. Quadruped Bird Dog

MOVT 2 – Heel Taps*

*Laying down with the feet flat on the ground. Shoulders lift off the ground and you reach side to side towards each heel.

(No Measure)