Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) bike/ski 1:00 foam roll upper back/thoracic series bike/ski 1:00 :30 deadhang 15 shoulder flexion 8ea hamstring nerve floss 10 shoulder taps – static :10 sec ea sa plank 7 plate ground to overhead + :15 sec hold :30 lat...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) bike/ski :45 10 inchworm 5ea 90/90 16 alt bird dog 5ea slow 90/90 into lunge bike/ski ;45 10 plank to downdog 7ea stationary lunge taps 16 alt deadbug 14 alt lunges bike/ski :45 cat/cow w/ rockback in arch 7ea banded lunge st...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 1 min bike 1 min ski flow warmup 3-4x: 3 up dog to childs pose 3 ea thread the needle 10 sumo stance pulses 3ea lunge to hamstring 3 reach to the sky touch your toes Metcon (No Measure) 8 min amrap: 150ft sled push (45/25) re...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) foam roll lats green band series :30 deadhang 10 shoulder flexion/abduction/extension :30 deadhang 10 shoulder flexion/abduction/extension Foam Roll Hamstring PNF 10 banded kneeling hinge 10 banded standing hinge 5 Deadlift t...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) bike/ski 1:00 5 up/downs 5 plank to downdog 5ea scorpion 5 wormy pushups bike/ski 1:00 10 slow groiners 5 bootstrappers 3 slow air squats – focus on knees 3 slow air squats – focus is hip crease below the knee 3 s...