Thursday 08/03/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

Row 2 min

lacrosse ball calfs

30 singles

30 scissor

5ea single leg x 4

banded lateral lat/oblique/QL

:20 sec deadhang

:20 sec lat active

10 lat pull-ups

5 lat pull-ups with pull back

3 jumping pull-ups

lacrosse ball first rib/back

10 db strict press + 20 sec hold

5 tripod

:20 sec handstand hold

3 handstand to headstand

1 strict handstand

5 cross stop

5x 1 crossover stop

5 crossovers

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

15-30-45-60-75-90…

Crossovers

3-6-9-12-15-18…

Strict Pull Ups

-rest 3:00 min-

10 min AMRAP

3-6-9-12-15-18….

Calorie Row

Strict Handstand Push-Ups
Stimulus:

Trying to get to the rounds of 15 on both parts.