Thursday 08/10/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

Bike :30 arms only

kb psoas

:20 quadruped hold

:20ea bent knee side plank

Bike :45 legs only

kb hip flexor

:12ea floating quadruped hold

12 bent knee side plank + rotation

Bike 1:00

barbell quad smash

3 ea floating quadruped hold + rotation

12 bent knee side plank + hinge

5 straight leg sit- ups

5ea suitcase deadlift

10 alt lunges

10ea kb march

10 alt v-ups

5ea kb lunge + hold

Metcon (2 Rounds for time)

Every 4:00 (7 sets)

10/8 Calories on the Bike

12 V-Ups

10 Back Rack Reverse Lunges (155/105)

200ft Suitcase Carry (70/53) (100ft rt 100ft lft)

rx+ ghd sit-ups
Stimulus:

You want to finish the bike in under :50. We will take the barbell from the rig for the lunges. You want to finish the whole round in no longer then 3 min so you have a minute rest.

we will score fastest and slowest rounds