Tuesday 08/29/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

Bike :30 sec arms only

hip flow

:35 sec deadhang

15 shoulder flexion

foam roll low ribcage/obliques

Bike :45 sec legs only

glute activation series

:35 sec deadhang

15 shoulder abduction

kb psoas/abs

Bike 1:00

5ea thread the needle

10ea pallof press

:35 sec deadhang

15 shoulder extension

running warmup:

50′ high knees

50′ butt kicks

50′ skip

50′ skip backwards

100′ karaoke

3 hops + 3 forward hops

3 hops + 3 forward hops + run x 2

Metcon (Calories)

3 sets

3:30 AMRAP

400m Run

Max Calorie Bike in remaining time

*Rest 1:30 between sets*
Stimulus:

Looking for minimum :45 sec on the bike.

core accessory

3 rds for quality:

:10 sec floating bear hold + 3 rotations each side

20 alt v-ups

25m ea suitcase carry