Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 400m SLOW JOG 2RDS, quickly 8 Cat Cow 5ea S. Leg Lying Leg Swing 7 Plank to Down Dog 1 Deadlift + 1 Hang Muscle Clean + 1 Strict Press (x4) 2RDS, quickly 8 Alt. Hip Wipers + FWD Lean 6ea BIG Leg Swings (standing) 5ea...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Row 250m :20 sec deadhang 12 scap pushups :20 sec lat active 12 elbow plank to downdog 12 Lat Pull-ups Row 250m 20 banded good morning 10 pvc pass thru 20 banded pull – aparts 10 pvc around the world 10 ea crossbody banded pull...
Steamboat Strength and Conditioning – SSCMetcon Warm-up –Bike/Ski Erg 2 minutes @ an easy to moderate pace –5 ea 90/90 Lunge –3 ea Floating Bear Hold + Rotation 27 Squat Warm Up 1x: –1 rep in each position –Bike/Ski Erg 2 minutes @ an easy to moderate pace...
Steamboat Strength and Conditioning – SSCMetcon Warm-up foam roller T- spine 10 cat/cow :30ea Bent Knee Side Plank 15ea 3 Position Posterior Shoulder 12 DB Floor Press Partner Bully Stretch foam roller T-spine 10 cat/cow w/rock back :30ea Side Plank 15ea 3 Position Posterior Shoulder 12 DB Flo...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warming: :90 sec bike/ski 3 up/downs 5 inchworm + scorpion 3 up/downs 5 plank to downdog + heel pump 3 up/downs 5 strict down worm up pushup 3 up/downs 10 alt passive cossack squats 3 up/downs 10 alt box step ups :90 sec bike/ski movement...