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.

100 Box Jumps for time. First ten mandatory step up/ step downs, second ten mandatory jump up/step downs. Proceed to finish as desired.
Strength / Skill
B.

EMOM10/ 1 set every 2 minutes:
3 Reps 1-1/4 Front Squat with 3 second pause at bottom each time.
Sets: 50%, 60%, 70%, 80%, 90% of 3RM

C.

5 RDS of 50m Prowler Push (3/2 45lb plates)