Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Dynamic Warm Up 1x 100′ FWD Skip 50′ Quad Stretch 100′ BWD Skip 50′ High Kicks 100′ Side Shuffle 50′ Walking Figure 4 100′ Karaoke 50′ Ostrich then; 2RDS :20 Top of Calf...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 2 Rounds For Quality: –20 Jumping Jacks –20 Alt Shoulder Taps –20 Alt Plank Shoulder Taps –:20 sec deadhang 2 Rounds For Quality: –10 Up/Down –10 ea Bent Knee Side Plank + Rotation...
Steamboat Strength and Conditioning – SSCPowerLifting Warm-up (No Measure) Lax Ball Rolling: Feet Hips Traps Pecs/collar bone Dynamic: Sock Walk- F/B, L/R Knee hug to lunge lateral lunge figure 4 SL reach Spider Man Inch Worm Fast Dynamic: Side Shuffle carioca Skips: F/B, L/R Baby Knees to Hig...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 3 min bike/erg foam roll: thoracic lats glutes hammies 2 rds: –8 up/dog to Childs pose –8 Plank to downdog –8 BW Good Morning –8 Banded Good Morning –8 ea Single arm DB Row –:10 sec...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Warm Up 2x: –1 min Bike/Ski Erg –10 Lying Leg Crossover –10 Straight Leg Sit Up –3x 5 Thoracic Push Up + 3 Plank to Downdog –:10 sec deadhang/:10 sec lat active/10 lat pullups –:20...