Tuesday 10/03/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

row 1:30

walking quad stretch

walking hip figure 4

walking knee squeeze

90/90

quadruped hold

floating 90/90

floating quadruped hold

Bike 1:30

single leg raises

single leg crossovers

v-sit roll over

back squat warmup

Strength

Back Squat

Every 2:00 (10:00)

5 Back Squats

Start at 60% of 1RM and build to a moderately-heavy set (75-80%).

Metcon (4 Rounds for time)

Every 5:00 (4 sets)

20/16 Calorie Bike

20/16 Calorie Row

RX+

25/20 Calorie Bike

25/20 Calorie Row
Stimulus:

Looking for 1:1 work to rest ratio – so trying to finish the bike and the row in 2:30. Cap yourself at 3min.

We will take fastest and slowest rd for whiteboard score.