Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) bike/ski :30 sec 10 up/down :30 deadhang 10 shoulder flexion bike/ski :30 sec 10 alt slow groiner :30 lat active 10 shoulder abduction bike/ski :30 sec 10 dynamic groiner :30 lat pull-ups 10 shoulder extension bike/ski :30 se...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) quick foam roll lats/quads/hip flexors/glutes Flow Warmup 3 times thru: up/dog to childs pose + single arm lift thread the needle ea low cossack squat ea sumo reach to the sky touch floor x3 lunge to hamstrings 3 walk to othe...
Steamboat Strength and Conditioning – SSCMetcon Warm-up 3rds: bike :30 5ea 90/90 hip stretch 10 cat/cow 15 thoracic pushups 5 bootstrappers 5 air squats :20 bottom squat hold – rig Foam Roll Knees- right 5 bootstrappers 5 air squats :20 bottom squat hold – rig Foam Roll Knees- left...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) :20 plank :20 supinated deadhang 10 shoulder flexion :20 pike hold :30 deadhang 10 shoulder abduction :20 handstand hold :30 lat active 10 shoulder extension hollow arch barbell ttb: 10 kip swings – pretty shapes (2...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) bike/ski 1:30 10 alt groiners + down dog + heel pump :20 ea bent knee side plank 5ea stationary lunge taps 10ea bent knee side plank + rotation 20ea banded back of ankle pules 30 singles with butt squeeze so that we aren...