Tuesday

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY MIKE!!!

Warm-up

Warm-up (No Measure)

Dynamic Warm-Up 1x:

–50′ High Knees

–25′ Hamstring Sweep

–25′ Ostrich

–50′ Karaoke ea

–25′ Figure 4

–25′ Walking Quad

–50′ Skip Forward and Backward

–25′ Lunge + Rotation

–25′ Walking Single Leg Raise

–50′ Running Backward

–50′ Running Forward

Row Warm-up:

–10 Strokes Straight Arm

–10 Strokes Straight Leg

–10 Strokes Regular

Metcon

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
Time Cap: 35min