Thursday 03/23/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

:45sec bike/row

20 alt walking knee squeeze

20 alt quad stretch

20 ostrich walk

10 ea leg swings

:45sec bike/row

Metcon (Time)

3 Person Team

250/210 Calorie Bike

6,000/4,800m Row

* Only 2 working at the same time (1 resting) – switch as desired

Time cap: 30 minutes
Stimulus:

one person on the bike,one on the rower one resting.

Skills and Drills (Checkmark)

On a 12-minute clock, rotate through the 4 stations below. Athletes can start at any station and should rotate to the next one at the minute.

Station 1: Accumulate 10 Box Dips (tricep dips between two boxes)

*Beginner: Use heel to assist in Box Dips

Station 2: Accumulate 30 Second Ring Plank Hold

Station 3: Accumulate 30 seconds of a Hollow Hold on Floor

Station 4: 3-5 Jump to the Top of the Ring + 3-second Descent