Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) low back warmup internal rotation hip flexor stretch 100m jog 10 up/downs 20 singles 10 ring rows 100m run 10 air squats 10 lunges 5ea 1 arm ring row w/twist 50m sprint 7 wall ball front squat 14 wall ball push press Metcon (...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 10ea straight leg raises 10ea leg crossovers 5 roll over v-sit 10 kb deadlift 10 Russian swings 10 kettlebell swings 10 straight leg sit-ups 10 dragon flags 10 kip swings :20 handstand hold 5 tripods 5 handstand to headstand...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) bike 2 min 5 reach to sky touch toes foam roll calves foam roll behind knee foam roll hamstring foam roll shins 5 reach to sky touch toes 10 knee circles 15 toe lifts 10 calf raises 4ea lateral box step up 4 box jumps 4 later...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 1:00 straight leg row 7 up dog to child pose 14 glute bridge 7 forearm plank rocks 14 forearm plank thoracic pushups 1:00 straight arm row 2 position calf stretch rig 7ea single leg glute bridge 7 straight arm plank rocks 14...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 100m easy jog – hip flow 100m run PVC – pass thru – around the world 2 rds: 7ea bent knee side plank + hinge :10 supinated grip deadhang 7 air squats 7 ring rows 7 PVC behind the neck press 7 PVC ovhd sq Fro...