Thursday 06/01/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

bike/ski :30sec

:45 lacrosse ball smash shoulder blade

10 forearm plank to downdog

10 ea db scap wraps

10 kb deadlift

4x side shuffle

bike/ski :30sec

:45 lacrosse ball smash back of shoulder

20 childs pose arm lifts

7ea 1 scap wrap + db press +

10 kb hip pops

4x grapevine

bike/ski :30sec

:45 lacrosse ball smash front of shoulder

8ea db halos

7ea db press + hold + 2 push press

7 kb russian swings

4x shuttle sprints

Metcon (AMRAP – Rounds and Reps)

Dedication

12:00 AMRAP

15 Dumbbell Push Press (35s/25s)

15 Kettlebell Swings (53/35)

10x25ft Shuttle Run
Stimulus:

Shooting for 6+ rds. Choose weights that you can complete all sets unbroken

Accessory

4 rounds for quality:

10 KB Deficit Squats

10 GHD Hip Extension

:30 weighted Plank