Friday 11/10/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

2:00 ski/bike

:30 sec each foam roll smash calves

:30 sec each foam roll hip flexors

20 tippy toe walks

5 calf raise w/ 3 sec pause 3 sec decent

5 single calf raise w/ 3 sec pause 3 sec decent

20 alt quad stretch

20 alt knee to chest

10 alt box step up

Chad Wilkinson (Time)

For Time

1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (45/35 lb)

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.