Wednesday 07/26/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

1:00 straight leg row

7 up dog to child pose

14 glute bridge

7 forearm plank rocks

14 forearm plank thoracic pushups

1:00 straight arm row

2 position calf stretch rig

7ea single leg glute bridge

7 straight arm plank rocks

14 straight arm thoracic pushups

1:00 row

7 wormy pushups

14 alt box step ups

7 little hops

7 box hops

7 box jumps

7 bench press +

Bench Press

Build to a heavy single

* Rest as needed between sets *

High Box Jumps (Distance)

Find a Max Height Box Jump

Metcon (Checkmark)

Every minute (15:00)

Min 1: 200/175m Row

Min 2: 12 Deficit Push Ups (4”/2”)

Min 3: 12 Single Dumbbell Step Ups (50/35)(24/20)
Stimulus:

Looking to finish each movement in 30-40 sec.