Saturday 04/22/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

row/ski 1:00

2 position rig calf stretch x3

20 tippy toe walks

10 little hops

10 big hops

row/ski 1:00

:20ea tricep/lat stretch on rig

15 elbow plank to down dog

:20 sec quadruped hold

row/ski 1:00

3 position lunge stretch

10 alt lunges

:20 sec quadruped hold + shoulder taps

row/ski 1:00

5 ea lateral box step ups

5 ea box step overs

3 box jumps

3 mu clean

6 elbow punches

2 front rack reverse lunge

2 front rack forward lunge

Metcon (Time)

Teams of 2

2000/1750m Row

-into-

4 rounds

40 Front Rack Lunges (95/65)

50 Box Jump Overs (24/20)

-into-

2000/1750m Row

*you go I go split the work as needed

Time Cap: 30 min
Stimulus:

Choose a weight on the barbell that you can get a minimum of 10. Lower body is going to be tired from lunges so be careful with that first jump onto the box

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