Tuesday 08/01/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

50′ walk on toes

50′ walk on toes backwards

50′ walk on heels

50′ walk on outside of feet

50′ walk on inside of feet

50′ walk feet turned out

50′ walk feet turned in

50′ walking knee squeeze

50′ walking quad stretch

50′ walking lunge elbow to floor

10 plank to downdog

10 shoulder taps

50′ skip forward

50′ skip backward

50′ butt kickers

50′ high knees

50′ 3 hops + 3 forward hops

3x 3 hops + 3 forward hops + run

1/2 wall walk

full wall walk

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

150m shuttle run

100ft Walking Lunge

3 Wall Walks

RX+ 50ft Handstand Walk

**shuttle run= 100m run + 50m run
Stimulus:

7+ Rounds

Accessory

3 sets for quality:

Barbell curl 21’s

:30 plank

rest 1:00min between sets