Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 3x low back series – 8 cat/cow – 8ea hamstring floss – 8 reach to the sky touch your toes 20 banded good mornings 10 up/downs 2rds 10 shoulder rolls ea :20 sec prone goal post Bully Stretch 5ea single arm ba...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) Foam Roll Calves/Shins 20 tippy toe walk 20 heel walk 10 calf raises 5ea single leg calf raises :45 deadhang 12 shoulder flexion 12 shoulder abduction 12 shoulder extension Foam Roll quads/inner thigh/hip flexors Foam Roll th...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 2 rds: ski :30 5 inchworm + low squat + bootstrapper 5ea thread the needle (each way) 5ea leg swings 5ea hip car with PVC: 10ea lat stretch 10ea pec opener 10ea behind back IR/ER with PVC: 3 pause snatch grip deadlift (knee,...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 10 strokes – drive with legs only 10 strokes – drive with legs + lean back 10 strokes – pause over shins 10 strokes banded anterior hip thoracic pushups straight leg sit-ups glute bridge floor press + reach...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) bike/ski 1:00 10 plank to downdog :30 deadhang 10 shoulder flexion/abduction/extension bike/ski :45 4ea passive cossack squat 4ea active cossack squat :30 lat active 10 shoulder flexion/abduction/extension 5 up/downs 5 kip sw...