SCC ROAD TO RECOVERY PROGRAM
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, DROM

RAMPUP
30 Med Ball Squat Cleans to Wall Ball Shots

STRENGTH
20:00 to Find 1RM Clean and Jerk (retest from Monday)

METCON

You will need 2 plates for your push-ups and farmers carries

20 Burpees to Plate @ 45/25
20 Overhead Walking Lunges @ 45/25
15 Burpees to Plate @ 45/25
15 Plyo Push-ups to Plates @ 45/25
10 Burpees to Plate @ 45/25
10 25M Plate Carries with Plates Pinched Between Fingertips

The plyo push-ups will start with the athletes on top of the plates, they will then jump their hands from the top to the space on the ground in between the plates, do a push-up, and at the top of their push-up, jump their hands back up to the plates and into a locked out position