Friday 10/27/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

bike/ski 1:00

foam roll upper back/thoracic series

bike/ski 1:00

:30 deadhang

15 shoulder flexion

8ea hamstring nerve floss

10 shoulder taps – static

:10 sec ea sa plank

7 plate ground to overhead + :15 sec hold

:30 lat active

15 shoulder abduction

10 ea lying single leg raise

10 shoulder taps – dynamic

:10 sec ea side plank

7 plate ground to overhead + :15 sec hold

:30 supinated grip

15 shoulder extension

5ea lying leg crossover

10 shoulder taps in pike (tap back of shoulder)

:20 sec reverse plank

7 plate ground to overhead + :15 sec hold

Metcon (3 Rounds for time)

2400/2100m Bike

-at 6:00-

30/24 Calorie Row

15 Wall Walks

30/24 Calorie Row

-at 14:00-

2400/2100m Bike

Time Cap: 20min
Stimulus:

Push it on the first bike – you will have some good rest before you start on the row.

Push the pace on both rows as well – the wall walks will be slow and will focus more on muscle fatigue. The last bike will be hard to push – take it easy for the first half then push it till the end