Friday 08/18/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

bike

10 up/dog to childs pose

5ea moose antlers

:30 sec deadhang

:20 sec plank

15 shoulder flexion

lacrosse ball thoracic

bike

15ea hip drops

10ea thread the needle

:30 sec deadhang

:20 sec pike hold

15 shoulder abduction

lacrosse ball thoracic

bike

10 deadbug

10 bird dog

:30 sec deadhang

:20 sec handstand

15 shoulder extension

coach the wall walk

20 shoulder taps

plank to pike

downdog to pike

1/2 wall walk

Metcon (AMRAP – Reps)

Every 5:00 (3 sets)

30/24 Calorie Assault Bike

Max effort Wall Walks
Stimulus:

Trying to finish bike in less then 2:30. Then consistent pace on the wall walks

Accessory

3 rds for quality:

30 weighted frog pumps

30 banded low trap row

30 russian twists