SCC ROAD TO RECOVERY PROGRAM
*Note: Our "Road to Recovery" program for Shoulder, Knee, etc. issues is in full effect now. We have alternate movements preprogrammed for you. The R2R program has Strength, Assistance work and Endurance components to aid in your restoration process.

Workout of the day

WARMUP
Roll, Row, PNF, Sticks, DROM

RAMP UP
25M Bear Crawl
20 Burpees
20 Squats
25M Bear Crawl
:20 Squat Hold
:20 Hollow Rock Hold
Wall to Wall Sprint
:05 Pause
Wall to Wall Sprint

STRENGTH
Group Clean and Jerk Warmup, Then…
20:00 to Find 1RM Clean and Jerk

METCON
3RFT (10:00 Cap)
25 KB Swings @ 70/55
20 SDHP @ 70/55
15 Goblet Squats @ 70/55
10 Push-ups
5 Burpees
Shuttle Run

[wods]