Thursday 04/13/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

Bike/Ski 2 min

3 position shoulder lacrosse ball

3 position couch stretch

5 bent knee side plank + hinge

5 kb IR/ER

5 kb bent arm bar

coach split jerk

PVC skill – jerk drops

Strength

Split Jerk

10 min to work up to a heavy single

Metcon (Calories)

5x (10min) Bike

1:30 easy

:30 sprint

Rest 2 Min

5x (10min) Ski

1:30easy

:30 sprint