Saturday 08/05/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

:45 bike/row

10ea lying single leg raises

5ea lying leg crossover

5 v-sit rollover

:45 bike/row

20 walking quad stretch

20 walking knee squeeze

20 ostrich walk

:45 bike/row

10 plank to downdog

10 plank thoracic pushups

5 up/downs

3 pause burpees

1 burpee

Metcon (Time)

Teams of 2

125/100 Calorie Echo Bike

125/100 Calorie Row

*every min 3 burpees

one person working at a time on the bike and then the row. every minute (including the :00) each partner must complete 3 burpees.