SSCMetcon – Wed, Oct 5

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Dynamic Warm Up 1x:

–10ea Hamstring Sweep

–5-10ea Walking High Kick

–5-10ea Walking Quad Stretch

–5-10ea Walking Samson Lunge

–5-10ea High Knee Tuck + Lunge & Rotate

Metcon (Time)

For time:

Row, 1000 m

Ski Erg, 800 m

Bike, 3000 m

Rest 3 min

Row, 1000 m

Ski Erg, 800 m

Bike, 3000 m

Tme Cap: 30min

Stimulus:

Each component will take between 3:30- 4:30 min to complete.

Accessory

3 rounds for quality of:

Banded Plank Hold, 30 secs

Arms Overhead Hip Hinge Hold, 20 secs

Pike Hold, 10 secs