Monday 07/31/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

Bike 1:00

Foam roll hip flexors

3 position couch stretch

20 alt supine banded psoas march

Bike 1:00

Lacrosse ball upper traps

20 Banded low trap rows

Bike 1:00

Foam roll lats

banded lat stretch

20 banded lat pulldowns

20 ostrich walk

5ea single leg db deadlift

5ea single arm db swing

5ea single arm db clean

5ea single arm db press

5 db deadlift

5 db swing

5 db clean

5 db press

Metcon (Time)

21-18-15-12-9-6

Calorie Bike

Dumbbell Deadlifts (50s/35s)

Dumbbell Hang Power Cleans (50s/35s)

Dumbbell Shoulder to Overhead (50s/35s)

*Womens Calories (16-14-12-10-8-6)

Time cap: 22 minutes

Accessory

4 rounds for quality:

10 alt db floor press

10 kb crush grip French press

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