Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 5 up/downs :30 sec dead hang 10ea shoulder series 5 burpees :30 sec lat active 10ea shoulder series 10 air squats 10 kip swings 5 hip pops on the floor 10 PVC front Squats 5 hand release kip swings 3 kipping pullups 10 PVC Ov...
Steamboat Strength and Conditioning – SSCMetcon Warm Up (No Measure) 3 rds: ski :30 5 inchworm 10 thoracic pushups 3 deadlift hip to knee 3 deadlift knee to mid shin 3 deadlift 2rds: low back series *8 cat/cow *8ea hamstring nerve floss *4 touch toes *4 reach to the sky touch toes Strength Dea...
Steamboat Strength and Conditioning – SSCMetcon Warm Up (No Measure) Foam Roll quads/glutes/upper back/lats 10 strokes straight leg row :20 supinated grip deadhang 15 shoulder flexion 5 barbell deadlift 10 strokes straight arm row :20 supinated grip lat active 15 shoulder abduction 5 barbell s...
Steamboat Strength and Conditioning – SSCMetcon Warm Up (No Measure) Bike :30 arms only 20 walking quad stretch 10 alt scorpion 10 glute bridges Bike :45 legs only 20 walking figure 4 10 crab hip raise 5ea sl glute bridge Bike 1:00 20 walking knee squeeze 10 ea pulses door stretch 10 glute bri...
Steamboat Strength and Conditioning – SSCMetcon Warm Up (No Measure) 3 rds: 5 up/downs 5 cat/cow with rock back 20 single jump rope 2 rds: 5ea PVC Lat Stretch 5ea PVC Pec stretch 5ea banded pull- across w/ PVC: pausing snatch deadlift shrug high pull muscle behind the neck press ΒΌ ovhd squat t...