Friday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

–20 Jumping Jacks

–10ea Hamstring Sweep

–20 Mountain Climbers

–10 Plank to Downward Dog

–20 Jumping Jacks

–10ea Kneeling Shoulder Taps

–20 Mountain Climbers

–10 Up/Downs

Running Drills:

–(2) 3 hops + 3 forward hops (x3) + run

–Partner Banded Run x 2

–1 Shuttle Run

Burpee & Box Jump Specific Warm-Up 1x:

–3 Burpees

–10 Little Hops

–10 Big Hops

–10 Alt Box Step Ups

–5 Box Jumps

Movement Prep/ Workout Prime 1x:

–1 Shuttle Run @ workout pace

–5 Burpees

–3 Box Jump

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 mins of:

Shuttle Run, 200 m

15 Burpees

10 Box Jumps, 24/20 in

RX+: 20/14 lb vest

Accessory

Warm-up (No Measure)

3 rounds for quality of:

15 Banded Face Pulls

15 Plate Muscle Snatches, pick load

10 Scap Pull-ups