Tuesday 03/28/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

foam roll calves and achilles

green band achilles

2 position calf stretch on rig

rowling – with a partner – 3rds ea

100m – 5 single jumprope for every meter over or under

barbell bicep and forearm smashing

then:

:20 sec ea single arm lat hang (toe supported)

20 thoracic pushups

:20 sec hollow hold – bent knee

10ea elbow side plank rotations

:20 sec hollow hold

Metcon (Time)

3 sets:

21-15-9 (16-12-8)

Calorie Row

42-30-18

Double Unders

-Rest 3 minutes between sets-

Time Cap: 18min

Skills and Drills (Checkmark)

:30 sec work :30 sec rest

3 rds at each station – finish station before moving on (12min total)

*active hang on high rings or rig

*jump to support – set up rings above hip

*Russian pushups

*False Grip Elevated Ring Rows