Wednesday 04/26/2023

By wodify 0

Steamboat Strength and Conditioning – SSCMetcon

1 min bike – easy

3 rds

5 cat cow with rock back

8ea hamstring nerve floss

4 touch your toes

4 reach to the sky touch your toes

1 min bike – focus on legs

3 position kb psoas smash

5 up dog into childs pose

:12sec ea floating quadrupedhold

1 min bike – focus on arms and core

kb hip flexor smash

3 position hip flexor stretch

10 Banded psoas march

3 sets

Max effort (time) at (75+/70+)

rest 1min

Max effort (time) at (80+/75+)

rest 1min

Max effort (time) at (85+/80+)

*after each round

30 heavy db plank slide thru* add weight each set

200ft heavy sled push*add weight each set

Time cap: 20 min