Steamboat Strength and Conditioning – SSCMetcon Warm-up 10 strokes leg drive only 10 strokes leg drive + lean back +pause 10 strokes pause rowing 8ea hamstring nerve floss 8 plank to downdog 8ea slow groiners 10 glute bridge 20 banded low trap row 10 progressive bootstrappers clean deadlift cl...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 1:00ea calf barbell smash 10 calf raises 5ea sl calf raises 1:00min ea upper hamsting barbell smash 7ea hamstring flow 30 singles 15 lofty singles 10 straight leg sit ups 10 sl bw deadlift 30 scissor jump rope 5ea single leg...
Steamboat Strength and Conditioning – SSCMetcon Rest Day rest
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) partner 1: straight leg row partner 2: 10ea single leg raises 5ea single leg crossovers 5 v-sit roll overs *switch partner 1: straight arm row partner 2: 15 thoracic pushups :30 sec bent knee hollow *switch partner 1: row par...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) lacrosse ball glutes and pecs 15 thoracic pushups 10 slow groiners 8ea glute activation series *fire hydrant *fire hydrant kick back *heel to ceiling *prone straight leg raise *hip abduction *hip adduction 15 forearm thoracic...