Monday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Bike or Ski Erg 5xs:

–:50sec Easy

–:10sec Hard

Stretch and Strengthen

Metcon (No Measure)

3 rounds Lower Body For quality:

6 L/6 R Eccentric Cossack Squats

Banded Hamstring Stretch, L 1:30 mins/R 1:30 mins

6 L/6 R Eccentric Bulgarian Split Squat + Rock Backs

6 Tempo Double Kettlebell Front Rack Box Squats, pick load (3 sec descent)

3 rounds Upper Body For quality:

6 Eccentric Dumbbell Roll Backs, pick load

6 L/6 R Side Plank Reach Throughs

6 Tempo Dumbbell Floor Press, pick load (3 sec descent)

20 Plank Shoulder Taps