Tuesday 09/12/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

Foam Roll calves/shins

20 tippy toe walks

20 heel walks

10 calf raises

5ea single leg calf raises – slow decent

10 toe raises

30 singles

30 singles front back/side to side

30 penguin claps

15 lofty singles

15 single single double

10 double unders

kb psoas/hip flexor

1:00 bike -legs only

16 alt kb dead bug

:30 sec bike – arms only

10 slow abmat sit-ups

:45 sec bike

8ea sa kb deadbug

:30 sec bike sprint

4ea ir/er

4ea roll overs

4ea Turkish sit-up

2ea turkish get-up

Metcon (Time)

Annie

50-40-30-20-10

Double Under

Abmat Sit-ups

**single unders 75-60-45-30-15

rest 2:00

30-20-10

Bike Calories

5ea-4ea-3ea

Turkish Get-ups (35/25)