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...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 1:00 Bike – arms only :20 sec deadhang 5 inchworm with heel pump 5 up downs 10 little hops 10 big hops :20 quadruped hold 1:00 Bike – legs only :20 sec lat active 5 inchworm with up dog and rotation 5 pause burpee...
Steamboat Strength and Conditioning – SSCMetcon Rest Day Enjoy the sunshine
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) foam roll calves/shins 20 tippy toes walks 20 heel walks 10 calf raises 10ea single calf raises 50 jumprope 10 up dog to childs pose :20 bent knee hollow 10 plank to downdog :20 plank 10 table top rotations :20 hollow 10 fore...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 1:30 bike/ski 50 single jumprope – point your toes – squeeze your butt Lacrosse ball back of shoulder Supine banded serratus scoop 3 shrug 3 high pull 3 muscle :20 overhead hold 1:00 bike/ski 30 scissor jumprope...