Wednesday 04/19/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

bike 3:00

lacrosse ball inside knee

banded lateral walks

lacrosse ball outside of knee

banded forward/backward walks

lacrosse ball front of knee

banded abduction

lacrosse ball hip flexor

banded psoasmarch

5 reach to sky touch your toes

5 up downs

5 scorpion

10 calf raises

10 knee circles each

10 toe lifts

5 up dog to childs pose

5 jump feet to hands

5 ea step ups

5 burpees

5 box jumps

5 box step overs

3 burpee box jump overs

Oreo Dream Extreme Cheesecake (Time)

For Time:
100 Burpee Box Jump Overs (24/20)
Time Cap: 14 min

Skills and Drills (Checkmark)

Low Ring Muscle-up Progression

*repeat of last week

5 false grip ring rows with toe support – hips stay high

5 false grip transitions

5 top of ring support holds – 5 sec

5 low ring mu – segmented

5 banded low ring mu – hips

2-3 sets