Wednesday 10/04/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

low back series

– 8 cat cow

– 8 ea hamstring nerve floss

– 8 reach to the sky touch your toes

10 alt scorpion

10 plank to downdog

20 tippy toe walks

10 calf raises

10ea knee circles

:30 sec deadhang

15 shoulder flexion

:30 sec lat active

15 shoulder abduction

:30 sec lat pull-ups

15 shoulder extension

10 kip swings – building

5 kipping hanging knee raises – hip height

3 tripod

3 tripod knee raise

10 alt box step ups

5 kipping hanging knee raises – armpit

3 ttb

:20 handstand hold

3 handstand to headstand

10 box jumps

Metcon (Time)

50 Toes to Bar

40 Burpee to Bar (6” reach)

30 Strict Handstand Push Ups

20 Box Jumps (30/24)

10 Rope Climbs (Or 30 Strict Pull Ups)

Time cap: 20 minutes

core accessory

2-3rds for quality

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

:30 sec Hanging L-sit hold

10 Alt. V up + V-ups (R + L + Both = 1)

:45 sec Overhead DB Hold (each side)