Wednesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 PVC Pass Thrus

10/10 Around the World PVC Pass Thrus

10 Tempo Air Squats (3111)

Into…

2 ROUNDS

10 PVC Overhead Squats

10 Alt. Samson Lunges

10 Bootstrappers

Skill

Metcon (No Measure)

3 SETS FOR QUALITY

5 Tempo Overhead Squat (3311)

*down for 3, hold bottom for 3

*working up in weight

10 Alt. Cossack Squat

Workout

Metcon (No Measure)

3 SETS FOR QUALITY

10/10 Bulgarian Split Squats (53/35)

1:00 Crossbody Hold (:30 each side)*

10 DBL KB Tempo Front Squats (3311)**

1:00 DBL KB Front Rack Hold

-Rest 1:00 b/t Sets-

*For the CB Hold, one arm in KB OH Hold at extension while the other holds in Farmer’s Hold. Switch position at :30 mark.

**down for three, hold bottom for three

Time cap 25min