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

RAMP UP
A.
Three sets, not for time, of:
10 Box Jumps (Regionals Standards)
10 Toes to Bar
10 Alternating Pistols

METCON

B.
Four rounds for time of:
5 Squat Cleans (185/125 lbs)
10 Chest-to-Bar Pull-Ups
20 Double-Unders

Rest exactly 5 minutes, and then…

C.
Complete rounds of 12, 9 and 6 reps for time of:
185/125 lb Overhead Squat
Chest-to-Bar Pull-Ups

Rest exactly 5 minutes, and then…

D.
Four rounds for time of:
10 Deadlifts (185/125 lbs)
20 Wall Ball Shots (30/20