Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) foam roll upper hamstring 10 cat/cow w/rockback 20 banded good mornings 10 banded hip thrusts foam roller upper lat banded lat stretch 20 childs pose single arm raises 10 plank to downdog 5 Plank to pike Banded 7’s 7 PV...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) bike/ski :45 :20 plank :20 deadhang 20 shoulder taps :20 sec lat active Bike/ski :45 10 alt box step ups 5ea single arm db press + 5 box jump 10 db Arnold press Bike/ski :45 10 kip swings 5ea db floor press + ir/er 5 kip swin...
Steamboat Strength and Conditioning – SSCMetcon Warm-up 1:00 row **feet need to stay flat in the foot pads, do not let heels come up *hinge *1/4 slide *half slide Foam roll thoracic/lats 8 inchworms 8 alt low back release/rotation Foam roll calves 1:00 row **feet need to stay flat in the foot...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) ski 2 min barbell elbow/bicep single arm hang with rotation 2 position squat on rig x3 :20 bent knee side plank :15 supinated grip deadhang 10 supinated grip lat pull-ups 10 ea db lat pull back 5 Bootstrappers + 3 sec pause 1...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 50 jump rope 10 up dog to childs pose + lat pulse 30 jump rope 10 plank to downdog + groiner 10 jump rope 10 elbow plank to downdog + heel pump banded scap pull thru back of shoulder lacrosse ball banded overhead + 5 deadlift...