SSCMetcon – Sat, Jan 21
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Without shoes;
10 air squats (slow controlled)
10 dynamic pigeon pose (5 each side)
5ea rig supported cossack squats + 5 sec pause at each rep
5 tempo wall squats
bottom of foot lacrosse ball smash ea
:30 Top of Calf Raise Hold
10 Toe to Shin Raise
10 goblet squats (slow controlled)
10 dynamic pigeon pose (5 each side)
10 cossack squats + 5 sec pause at each rep (5 each side) – Hold KB
5 wall squats
bottom of foot lacrosse ball smash ea
15 Fast Calf Raises
50 Single Unders
2RDS
6 Reverse Lunges (add weight in round two)
20 Lofty Single Unders (DU attempts in round two)
Metcon (Time)
With a partner;
9K Bike, split as desired
Then, alternating rounds
5RDS ea
12 DB Front Rack Lunges (50/35)
60 Double Unders
Then;
9K Bike, split as desired