Friday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
Bike/Ski Erg Warm-Up 1xs:
–:20sec @ an easy pace
–:20sec @ a moderate pace
–:20sec @ a hard pace
Dynamic Warm Up 1x:
–10ea Lying Leg Swing
–10ea Lying Leg Crossover
–10 Roll Over V Sit
–10ea Spiderman
–10 ea Bent Knee Side Plank + Hinge
— 15 Supra Front Raise (start to increase weight)
Bike/Ski Erg Warm-Up 1xs:
–:20sec @ an easy pace
–:20sec @ a moderate pace
–:20sec @ a hard pace
Burpee Specific Warm-Up 1x:
–6 No Push Up Burpees
–6 Burpees (coach’s call)
Bike Specific Warm Up 3xs:
–:20sec @ workout pace
–:20sec Rest
Workout Prime/ Movement Prep 1x: (optional)
–8/6 Calorie Bike
–4 Burpees
Metcon
Icon Conditioning Assessment (Time)
50-35-20 reps, for time of:
Bike Calorie
Burpee
Time Cap: 15 min
Stimulus:
Just get it done 
Accessory
Warm-up (No Measure)
AMRAP 6 mins:
Single Leg Glute Bridge Hold, L 20 secs/R 20 secs
Banded Lateral Walk, L 25 ft/R 25 ft
15 Banded Pull Throughs