SSCMetcon – Mon, Nov 21
Steamboat Strength and Conditioning – SSCMetcon
Warm Up
1:00 row/ski
15 tippy toe walks
15 heel walks
15 inside of feet
15 outside of feet
10 plank to downdog
5 ea stationary lunge taps
:45 row/ski
10 thoracic pushups
20 ea banded ankle pluses
12 alt walking lunges
:30 row/ski
10 ea sa thoracic pushups
20 ea banded hip pulses
5 ea stationary jump lunge taps
:15 row/ski pulse
10 ea elbow side plank rotations
15 ea banded hip flexor/quads
10 alt jump lunges
Metcon (Time)
2 rounds for time:
1000/800 m row
50 jumping lunges
Time Cap: 16min
Stimulus:
Finish the row in 4-4:30. Try to hold onto the jump lunges for 15-20 at a time.
Accessory Work
3 sets:
20 GHD hip extensions
10 banded side steps (left)
10 banded side steps (right)