Wednesday 10/25/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

1 min bike

1 min ski

flow warmup 3-4x:

3 up dog to childs pose

3 ea thread the needle

10 sumo stance pulses

3ea lunge to hamstring

3 reach to the sky touch your toes

Metcon (No Measure)

8 min amrap:

150ft sled push (45/25)

rest :30

12ea banded palloff press

8 min amrap:

150ft farmers carry

:20 sec bike

:20 sec rest

8 min amrap:

:20 ea kettlebell around the worlds

:20 ea kb plank slides

rest :20

8 min amrap:

7ea lateral box step up

:20 sec ski

:20 sec rest
Low intensity day – lots of core – lots of rest – talk to your neighbor. on the machines we are only working at 70%