Friday 09/22/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

3x low back series

– 8 cat/cow

– 8ea hamstring floss

– 8 reach to the sky touch your toes

20 banded good mornings

10 up/downs

2rds

10 shoulder rolls ea

:20 sec prone goal post

Bully Stretch

5ea single arm banded pec pull +punch

5 pause burpees

with light weight:

5 db deadlifts

3 burpees

3 burpee db deadlift

Mango Habanero (Time)

10-9-8-7-6-5-4-3-2-1

Burpee Dumbbell Deadlift (50s/35s)

8/7 Calorie Bike after each set

Time cap: 15 inutes

Accessory

4 Rounds for quality:

12 Chest Fly with Bands

10 Skull Crushers