Tuesday 03/07/2023
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
2:00 bike/ski
then 2 rds:
3 ea Banded Cha Cha x 8
5 ea Banded Ir/Er single leg
5 banded abd
5 inchworms
5ea box step ups + toe drag
1:30 bike/ski
then 2 rds:
:30 sec ea lacrosse ball pec smash
8 ea bully stretch
8 Alt deadbugs
8 Supine Scorpions
8 Scorpions
1:30 bike/ski
3 plank rocks + 1 strict down worm up pushup x 3
3 plank rocks + 1 strict down + 1 hrpu x 3
3 pause pushups
3 pushups
6 ea db step up
Metcon (Time)
5 sets
10 Dumbbell Box Step Ups (50s/35s)(24/20)
20 Push Ups
-rest 0:30 between sets-
Time Cap: 10min
Stimulus: You can alternate or do box step ups on one side then switch. Scale for pushups will be band assisted
Accessory
4 Rounds
10 Partner Nordic HamstringCurl
10 Goblet Squats
15 Single DB Leg Calf Raise