Friday 09/26/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

lacrosse ball shoulder blades/glutes

hamstring/hip/shoulder series

20 alt shoulder taps

4+3ea stationary lunge – no tension/tension

5 plank to downdog + pike walk

5ea step back lunge with hinge

:20ea single arm ovhd db hold

10 alt step back lunge

on the wall:

5 plank to downdog

1 plank to downdog – walk feet up wall

1/2 wall walk

Metcon (Time)

10 Rounds

16 Single Dumbbell Alternating Step Back Lunges (50/35)

2 Wall Walks

Time cap: 13 minutes