Tuesday 06/06/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

100′ high knee karaoke

50′ high hurdles

50′ Knee to Chest

50′ Figure 4

50′ 1 arm reach lunge

50′ lunge with torso twist

50′ Toe Touch

50′ high knee in place high knee lean

50′ butt kicks in place high knee lean

50′ straight leg shuffle

100′ side shuffle – stay low

100′ side shuffle – upright arms up

:20 seated arm swings

:20 standing arm swings

50′ toe out elevated heel walk

50′ toe in elevated heel walk

50′ heel walk

50′ toe walk

50′ outside of feet walk

50′ inside of feet walk

50m 12′ toe plant shuffle

3x 25m run 25m jog slow down walk back

Metcon (10 Rounds for time)

Every 3:00 x 10

100m Sprint
Stimulus:

Target is to finish each run between 20-30 sec.

Accessory

4 rounds for quality:

10 db hammer curls

10 banded tricep extensions

20 db Russian twists

:40 sec plank