Wednesday 08/16/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

Dynamic Warmup:

50′ toe walk

50′ heel walk

50′ toe out elevated heel walk

50′ toe in elevated heel walk

50′ outside of feet walk

50′ inside of feet walk

100′ high knee karaoke

50′ high hurdles

50′ Knee to Chest

50′ Figure 4

50′ 1 arm reach lunge

50′ lunge with torso twist

50′ Toe Touch

50′ high knee in place high knee lean

50′ butt kicks in place high knee lean

50′ straight leg shuffle

100′ side shuffle – stay low

100′ side shuffle – upright arms up

:20 seated arm swings

:20 standing arm swings

supine hamstring/hip series

Metcon

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
Time Cap: 30min

Accessory

Shoulder Series:

Accumulate :90-2:00 hanging

3 rds:

10 shoulder flexion

10 shoulder abduction

10 shoulder extension

*bodyweight-8#