Wednesday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
Dynamic Warm Up
2RDS
100ft Side Shuffle with Arms
25ft Walking Quad Stretch + 25ft Figure 4 Stretch
100ft Side Shuffle with Arms
50ft Alt. High Kicks
10 Plank to Down Dog
10 Alt. Shoulder Taps
8 Alt. Lunges
Metcon
Metcon (No Measure)
Partner Workout
40:00 AMRAP
P1:
10 Lateral Box Step Overs (20′) +
12 Plank Drag Throughs (35/25) +
200ft Sled Push (LIGHT!)
:30 Ski Erg (NASAL BREATHING ONLY)
P2:
Bike or Row 60-70% RPE
It’s been a hard week so far; today is about moving slow and flushing out the system (the next two days are hard too). But as always- do what you need to do.
Sleds will stay empty today so it can be an “easy” 200′ steady walk-push (no sprinting).
On the ski erg, you’ll time yourself for :30 and do your best to only breathe through your nose for this portion- this helps us check our pace to ensure we are staying in the right HR zone to achieve the intended stimulus.