SSCMetcon – Wed, Dec 13

Steamboat Strength and Conditioning – SSCMetcon

Warm Up (No Measure)

foam roll upper hamstrings

kneeling pelvic tilts – hamstrings get long

Row Progression:

set up-

find the catch

*on sits bones – pelvic rocks to find this position

*shoulders in front of hips

find the finish

*slight lean back – handle pulls to chest

10 leg drive only – chest stays leaning forward with shoulders in front of hips

10 leg drive with lean back + pause – arms stay straight

10 leg drive with lean back add arms + pause

foam roll calves/shins

tippy toe walks

heel walks

calf raises

single unders –

*point toes squeeze butt

*see your hands in periphery

*eyes forward

*stay hollow

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

25/20 Calorie Row

100 Single Unders

Accessory

3-4 rounds for quality:

:12-15 copenhagen plank

50’ea kb overhead carry

10 zottman curls