Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Warm Up 1x: –30 Single Unders –10reach to the sky touch your toes –10ea Lying Leg Swing –5ea Lying Leg Crossover –5 Roll Over V Sit –30 Single Unders (15 moving front and back/15 si...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) foam roller T- spine 10 cat/cow :30ea Bent Knee Side Plank 15ea 3 Position Posterior Shoulder 12 DB Floor Press Partner Bully Stretch foam roller T-spine 10 cat/cow w/rock back :30ea Side Plank 15ea 3 Position Posteri...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) warming: :90 sec bike :90 sec ski smashing/stretching/activating: foam roll quads 20 alt walking quad stretch :45 sec wall sit 20 alt band up and overs foam roll quads Progressive Couch Stretch 3 in each position...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 2 Rounds :30sec ON, :10sec OFF: –Jumping Jack –Inchworm + Push Up –High Plank to Reach –Deep Squat Hold –Plate Squat + Press Away –Plate Ground to Overhead General Barbell Warm Up 1...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 1 Round: –200 Meter Run or 200 Meter Row –8 Plank to Downward Dog –8 Scap Push Up –8 Scap Pull Up –8 Dual Dumbbell Bent Over Row (light) –12 Alternating Box Step Up 1 Round: –...