Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 200m walk together 10 single leg raises ea 10 single leg crossovers ea 5 v-sit rollover 10 up/downs 5 plank to downdog w/heel pump 10 alt scorpion 5 pause burpees 10 glute bridges :30 sec bent knee hollow hold 10 alt single l...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Foam Roll Calves/Shins 50 single unders 10 Calf Rases 30 single unders 5ea single leg calf raises 20 single unders 5ea bent knee calf raises 5ea single leg jumprope x 4 10 updog/childs pose 10 cat/cow 20 ostrich walk 10 kb deadlift 20 ham...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) Bike/Ski 3 min: Foam Roll Lats Lacrosse Ball barbell front of shoulder/forearms/biceps Banded 7’s DB Circles DB High Pulls PVC- rig: Shrug High Pull Muscle Snatch Power Position Barbell: Shrug High Pull Muscle Tall drop...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) low back series – 8 cat cow – 8 ea hamstring nerve floss – 8 reach to the sky touch your toes 10 alt scorpion 10 plank to downdog 20 tippy toe walks 10 calf raises 10ea knee circles :30 sec deadhang 15 shoul...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) row 1:30 walking quad stretch walking hip figure 4 walking knee squeeze 90/90 quadruped hold floating 90/90 floating quadruped hold Bike 1:30 single leg raises single leg crossovers v-sit roll over back squat warmup Strength...