Saturday 09/16/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

200m walk together – walk on tippy toes, walk on heels, walk up hill backwards

Hip IR stretch

10 up dog into childs pose

10 glute bridges

5 sa kb deadlift

5 sa kb hip pop

5 sa kb Russian swing

5ea stationary lunge

5ea scorpion

100m Jog

5 kb deadlift

5 kb hip pop

5 kb Russian swings

5ea lunge

5 wormy pushups

50m run

Metcon (No Measure)

With a Partner, Alternating FULL Rounds

10RDS (5ea)

8 Russian kbs (53/70)

8/6 Calorie Bike

10RDS (5ea)

8 Goblet Lunge (53/70)

10/8 Pushups

10 RDS (5ea)

50′ Sled Push

50m run

CAP 35:00