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