Thursday 09/28/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

10 strokes leg drive only

10 strokes leg drove + lean back

:40 sec deadhang

10 ea shoulder flexion/abduction/extension

10 strokes pause rowing

10 strokes row

:40 sec deadhang

10 ea shoulder flexion/abduction/extension

pushup progression:

10 ea shoulder rolls

:30 sec goal post hold

10 prone snow angles

10 alt scorpion

5 wormy pushups

3 yoga pushups

5 plank rocks

3 plank rocks + strict down + worm up x 3

3 plank rocks + strict down + strict up x 3

Metcon (Time)

2000/1750m Row

*Every 2:00 (including 0:00) perform 15/12 Push Ups

Time cap: 16 minutes

Accessory

3-4 Rounds

12 Plate Front Raise

12 Standing Tricep DB French Press

12 Half Kneeling Pallof Press