Thursday 09/21/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

Foam Roll Calves/Shins

20 tippy toe walk

20 heel walk

10 calf raises

5ea single leg calf raises

:45 deadhang

12 shoulder flexion

12 shoulder abduction

12 shoulder extension

Foam Roll quads/inner thigh/hip flexors

Foam Roll thoracic/lats

3x 2 postion squat on rig

:45 deadhang

12 shoulder flexion

12 shoulder abduction

12 shoulder extension

30 single

30 scissor jumps

10 kang squat – front rack

10 forearm plank to downdog

20 lofty singles

15 penguin taps

7 wall ball front squats

7 wall ball push press

10 single single double

10 du

5 wall balls x 3

Asian Zing (Time)

100 Double Unders

40 Wall Balls (20/14)

100 Double Unders

30 Wall Balls (20/14)

100 Double Unders

20 Wall Balls (20/14)

Time cap: 12 minutes
Stimulus:

Both wall balls and double unders will be split up into 2-3 sets

Core Finisher

3-4 rds:

12 Dragon Flags

:45 DBall Hold