Wednesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Partner 1:

100m Straight Arm Row

100m Straight Leg Row

Partner 2:

4 ea Scorpion + pause

8 ea Supine Bent Knee Rotations

Partner 1:

150m Pause Row

150m Row

Partner 2:

4 ea Plank + leg thread under + leg swoop over

8 ea Thread the Needle

Partner 1:

1:00 Bike (focus on tight core and not bouncing in the seat)

Partner 2:

:30 sec alt quad stretch

:30 sec alt knee squeeze

2 Position Rig Calf Stretch

100m slow jog

10 ea leg swings

100m medium jog

Metcon

Metcon (AMRAP – Reps)

As many reps/distance as possible in 18 mins of:

Run- 50m shuttle sprints, 3 mins

Bike Calorie, 3 mins

Row, 3 mins

Run- 50m shuttle sprints, 2 mins

Bike Calorie, 2 mins

Row, 2 mins

Run- 50m shuttle sprints, 1 min

Bike Calorie, 1 min

Row, 1 min

Accessory

Warm-up (No Measure)

3 Rounds:

15 DB Skull Crushers

15 DB Lateral Raise

15 Hammer Head Bicep Curls