Friday 12/01/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

dynamic warmup:

50′ walking knee squeeze

50′ walking knee squeeze + er

50′ walking quad stretch

50′ walking figure 4 stretch

50′ wallking leg swings

50′ lunge + twist

50′ high knees

50′ butt kicks

50′ ea karaoke

50’ea side shuffles

db squat warmup:

bottom squat + rock side to side + knee tap x5

same as above + db

5ea db front squat

Metcon (2 Rounds for time)

5 Sets (1 set every 2:30)

8x50ft Shuttle Runs

12 DBL Dumbbell Front Squat (50’s/35’s)

* Each shuttle run rep = 25ft down, 25ft back (50ft total)
Stimulus:

Move it on the run and go unbroken on the squats….then rest!

we will take fastest and slowest rounds.

Metcon (Distance)

10 min max distance on machine of choice