Friday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Dynamic Warm-Up 1x:

–10ea Walking High Kick

–10ea Walking Quad Stretch

–10ea High Knee Tuck + Twist

–10ea Reverse Lunge to Opposite Heel Touch

Skipping Warm Up 50-100ft each 1-2xs:

–Forward Skip

–Backwards Skip

–Skip For Height

–Skip For Distance

–Skip For Speed

–Lateral Skip

Metcon

Metcon (No Measure)

For quality.

Run, 3 mins

Bike, 3 mins

Ski Erg, 3 mins

Run, 2 mins

Bike, 2 mins

Ski Erg, 2 mins

Run, 1 min

Bike, 1 min

Ski Erg, 1 min

Complete at RPE of 6/10.

Accessory

Warm-up (No Measure)

For quality:

50 Banded Squats

50 Banded Good Mornings

50 Seated Banded Rows

50 Banded Lat Pull Downs

Banded Plank Hold, 2 mins