Saturday 04/15/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

3RDS

5 Up Downs

5 Up Dog to Childs Pose

5ea S. Leg Raise on Rig with IR/ER

:30 Top of Glute Bridge Hold (narrow, wide, normal)

8 SLOW Alt. Deadbug

5-10 KB Hip Pops (Focusing on bottom position of swing)

5-10 KB Hip Pops (Focusing on not pushing hips back until KB comes back to hips- like a button)

5-10 Russian KBS (Focusing on glute and quad contraction at the top)

5-10 Russian KBS (Focusing on shoulder over hip and ribcage pulled down)

Workout (Time)

With a partner,

3 sets each,

18 Russian KBS (70/53)

3 sets each,

18 Burpees

3 sets each,

100′ Sled Push (Heavy)

3 sets each,

18 Calorie Bike

rest 3:00

REPEAT
One partner works while the other rests. Goal today is quality, fluid movement. This is not a sprint workout but you should be pushing for unbroken, efficient sets on each movement.