Tuesday 09/26/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

bike 1:00min

16 alt dead bug

:20 bent knee side plank hold

:20 quadruped hold

hip mobility

bike :45

16 alt birddog

10ea bent knee side plank +hinge

:12ea floating quadruped hold

hip mobility

bike :30

10 alt box step ups

10 dball deadlift

5 dball to knee

2 dball over shoulder

Metcon (Time)

300 Box Step-ups (20” all athletes)

* Every 2:00 (including 0:00) perform 2 Dball over Shoulder (100/70)

then accumulate as many calories as you can on bike or ski

Time cap: 30min