Wednesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Dynamic Warmup 1x:

–10 ea small arm circles

–10 ea big arm circles

–10 arm swings up and down

–10 arm swings front and back

–10ea High Knee Tuck

–10ea Figure Four

–10ea Hamstring Sweep

–10ea Quad Stretch

–5 ea Samson Lunge

3 rounds:

:20 sec hold Captain Morgan

10 Spanish Goblet Squat

10 ea Standing Leg Swings

20 Goblet Standing March

Bike Up 3xs:

–:20sec Hard Pace

–:20sec Easy Pace

Metcon

Metcon (Calories)

Bike Calorie:

4 mins of work followed by 4 mins of rest for 4 intervals.

Accessory

Warm-up (No Measure)

4 rounds for quality of:

Suitcase Carry, pick load, L 50 ft/R 50 ft

Banded Plank Hold, 45 secs