SSCMetcon – Mon, Dec 11

Steamboat Strength and Conditioning – SSCMetcon

Warm Up (No Measure)

bike/ski 2:00

full hip flow

2rds:

10ea banded lunge

10ea single leg pallof press

2rds:

2 postion calf stretch on rig

10 calf raises

2rds:

10 little hops + 10 big hops

10 alt box step ups

coach back squat

Metcon (Time)

3 rounds

10 Back Squats (205/135)

32 Lunges – bodyweight

10 Box Jumps (30/24)

Time cap: 12 minutes
Stimulus:

This is a leg burner. We will take the barbell from the rack. Looking to get these back squats done unbroken.

Accessory

3-4 Rounds for quality:

:30 sec on the bike – flush the legs

10 Supinated Bent Over Barbell Row

12ea H-Sit Oblique Twist

10ea SL DB DL