Friday 06/23/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

lacrosse ball smash shoulder blades

lacrosse ball smash pec

med ball thoracic stretch

10 glute bridge

5 ea db flies +3 sec dec + pasue

10ea db ir/er + reach

5 ring rows + pause + 3 sec decent

lacrosse ball smash shoulder blades

lacrosse ball smash pec

med ball thoracic stretch w/ db

10 glute bridge + db

10 ea db flies

10ea db press

10 ring rows

Metcon (Time)

3 rounds

30 Dumbbell Bench Press (50s/35s)

30 Ring Rows

30 GHD’s

400m Run

Time Cap: 24 min
Stimulus:

Breaking all these movements up into 2-3 sets. Scale for GHD will be either med ball GHD’s or weighted sit-ups