Thursday

Steamboat Strength and Conditioning – SSCMiddleSchool

Warm-up

Warm-up (No Measure)

1 Round:

–:90sec Bike/Ski Erg

–5ea Spiderman Lunge + Rotation

–30sec Alt. Deadbug

–10 Scorpions

1 Round:

–:90sec Bike/Ski Erg

–5 hand release pushups

–8 Russian Swing

–6 American Swings

Strength

Warm-up (No Measure)

Bench Press

5×5

:45 Plank hold in between each set

Metcon

Metcon (Time)

12 min AMRAP:

8ea Suitcase Lunge

25 Kettlebell Swings
Stimulus: Keep the Kbs unbroken or 2 sets