Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 1 Round: –:90sec Bike/Ski @ an easy pace –5 ea 90/90 to Lunge –5 Plank to Downdog + Scorpion –15 Supra Front Raise –8ea Single-Leg Deadlift – BW –6 Air Squats –6 Up/Down...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 22.2 FLUSH; 1:00 Machine 5ea Lying Leg Swings 3ea Lying Leg Crossovers 3 Rollover V-sit :30 Wide Knee Childs Pose 2RDS 10 PVC Ragdolls + Up&Down Hinging 5 Strict Press with :02 pause at top :15 Hollow Hold :15 Ar...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 1 Round: –:45sec Ski Erg –7 ea Bent Knee Side Plank + Hinge –:10sec ea Floating Bear Hold –10 ea Single Leg Raise on the Rig w/ pulse –3 Plank to Downdog + 3 Thoracic Pushups + 6 Shoulder...
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) Foam Roll 1x: –1-2min Foam Roll T-Spine –1min per side Foam Roll Quads –:30sec per side Foam Roll IT Bands 2 Rounds For Quality: –:30 sec Bike/Ski –15 each way Banded Lateral Walk –...