Friday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

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

–Forward Skip

–Backwards Skip

–Skip For Height

–Skip For Distance

–Skip For Speed

–Lateral Skip

Dynamic Field Routine 1x:

–10ea High Knee Tuck

–10ea Figure Four

–10ea Hamstring Sweep

–10ea Quad Stretch

–10ea Samson Lunge

Metcon

Metcon (AMRAP – Rounds)

Complete as many rounds as possible in 30 mins of:

40/32 Bike Calories

Run, 400 m

Accessory

Warm-up (No Measure)

3 Rounds for Quality:

100′ Double KB Front Rack Carry

10 Landmine Rotation (over & back = 1 rep)

-Rest 1 min between rounds