Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) Row 2 min lacrosse ball calfs 30 singles 30 scissor 5ea single leg x 4 banded lateral lat/oblique/QL :20 sec deadhang :20 sec lat active 10 lat pull-ups 5 lat pull-ups with pull back 3 jumping pull-ups lacrosse ball first rib...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 10 up/downs 10 lateral hops 10 forearm plank to downdog 5ea lateral box step ups 3 deadlift 3 shrug 3 high pull **on the wall – laying on back feet up on the wall lacrosse ball low back squat with tension/front rack 5 p...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 50′ walk on toes 50′ walk on toes backwards 50′ walk on heels 50′ walk on outside of feet 50′ walk on inside of feet 50′ walk feet turned out 50′ walk feet turned in 50′ walking...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) Bike 1:00 Foam roll hip flexors 3 position couch stretch 20 alt supine banded psoas march Bike 1:00 Lacrosse ball upper traps 20 Banded low trap rows Bike 1:00 Foam roll lats banded lat stretch 20 banded lat pulldowns 20 ostr...
Steamboat Strength and Conditioning – SSCMetcon Rest Day read a book