Tuesday 08/08/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

1:00 min leg drive only

10 reach to the sky touch your toes

20 thoracic pushups

10 alt groiners – slow

foam roll thoracic

1:00min leg drive +lean back

10 hamstring scoops

20 forearm plank thoracic pushups

10 alt groiners – dynamic

foam roll quads/knee/inner thigh

1:00min leg drive + lean back + pause

10ea hamstring flow

20 band low trap

27 squat warmup

row 100m slow

10 air squats

row 100m sprint

Metcon (Time)

1000/850m Row

100 Air Squats

1000/850m Row

Time cap: 15 minutes

core accessory

3-4 rounds for quality

All on the right then the left:

:20 sec side plank

15 weighted sit-ups

:20 sec single arm plank