Sat 06/10/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

Row/bike/ski :45

10 up/dog to childs pose

10 Deadbugs

Row/bike/ski :45

10 ea thoracic rotations

10 Bird dog

Row/bike/ski :45

10 roll over v sit

:10 quadruped hold + 10 shoulder taps

5 deadlift

5 muscle clean

5 tall clean drops

5 power cleans

10 glute bridges

10 quadruped thoracic pushups

10 single leg glute bridges

10 thoracic pushups

3 dball deadlift

3 dball to knee

3 dball to shoulder

2 dball over shoulder

Metcon (Time)

Teams of 2 – you go I go full rounds:

15/12 Calorie Row

4 Power Clean 185/125

12/10 Calorie Row

3 Power Clean 185/125

9/8 Calorie Row

2 Power Clean 185/125

15/12 Calorie Bike

150′ Sled Push (2×45/1×45)

12/10 Calorie Bike

100′ Sled Push (2×45/1×45)

9/8 Calorie Bike

50′ Sled Push (2×45/1×45)

15/12 Calorie Ski

8 Dball Over Shoulder (100/70)

12/10 Calorie Ski

6 Dball Over Shoulder (100/70)

9/8 Calorie Ski

4 Dball Over Shoulder (100/70)