Friday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Warm Up :20 On :10 Off 1x:

–Tippy Toe Walk

–Skier

–Calf Raises

–Toe Tap

–Reach to the Sky Touch your Toes

–Two Foot Jump

–Ostrich Walk

–Lateral Two Foot Jump

–Hamstring scoops

–In-n-Out

1x:

–5 Inchworm + Scorpion

–3 Plank Rock + Wormy Push-up x5

–10 Alt DeadBug

–10 Bootstrapper

1x:

–5 Inchworm + 5 Thoracic Push-up

–3 Plank Rock + 1 Yoga Push-up x5

–10 Straight Leg Sit-ups

–15 Air Squats

Metcon

Metcon (Time)

4 rounds for time of:

3 Box Jumps, 30/40

10 Clapping Push-ups

10 Jumping Squats

10 Barbell Bent Over Rows, 75/55 lbs

10 V-ups

20/17 Row Calories

Time Cap: 25 min
Stimulus:

Focus for todays workout is EXPLOSIVE power. Transition between movements slowly so you can have speed in the movements.