SSCMetcon – Wed, Nov 2

Steamboat Strength and Conditioning – SSCMetcon

Warm Up

2 Rounds :20sec ON, :10sec OFF:

–Ostrich Walk

–Inchworm

–Tippy Toe Walks

–Heel Walks

–Lateral hops

–Mountain Climbers

–Alt Box Step Up

–Forearm Plank

–Straight Leg Sit Up

Metcon

Build the Base (Time)

For time:

Row/Ski, 2 km

50 Up/Down Box Step Ups, 24/20 in

Row/Ski, 1 km

50 Over Unders, 24/20 in

Row/Ski, 500 m

50 Weighted Sit-up 35/25

Time Cap: 35 min
Stimulus:

This is our longer workout for the week – choose to either ski or row and stick with it for the whole workout.  For the filler movements you want to be moving at a consistent pace without a lot of resting so adjust as needed.

Accessory

1x:

–1-2 minute per side Banded Hamstring Stretch

–1-2 minute per side Banded Lying Leg Crossover Stretch