SSCMetcon – Wed, Oct 19
Steamboat Strength and Conditioning – SSCMetcon
Warm Up
10 pulls straight arm row
:20 sec leg only bike
10 Cat/Cow
10 Plank to Downdog
6 ea Thread the Needle- opp side
:20 sec forearm plank
10 pulls straight leg row
:20 sec arms only bike
10 Cat/Cow (wide knees)
10 Up/Dog to Childs Pose
6 ea Thread the Needle- same side
:20 sec straight arm plank
2 rounds:
10 pulls reg row – ramping up intensity
10 Alt Plank Shoulder Taps
:10 easy bike
:10 sec hard bike
10 Sit-ups
rest 1 min
Metcon (Calories)
32min EMO2M alternating:
1 – 10 pulls on rower + 10 Plank DB Slide Thru 35/25
2 – :20 sec bike + 10 weighted sit-ups 35/25
*score will be total cals on the rower + the bike
Stimulus:
Looking for an all out effort on the rower and the bike – the other work is just filler. You should finish all your work in less then a minute to leave yourself a minute to rest.