Friday 10/13/2023
Steamboat Strength and Conditioning – SSCMetcon
Warm-up (No Measure)
bike/ski :30 sec
10 up/down
:30 deadhang
10 shoulder flexion
bike/ski :30 sec
10 alt slow groiner
:30 lat active
10 shoulder abduction
bike/ski :30 sec
10 dynamic groiner
:30 lat pull-ups
10 shoulder extension
bike/ski :30 sec
10ea lateral quadruped crawl
:10 deadhang + 10 lat active + :10 lat pullups
10 shoulder flexion + 10 shoulder abduction + 10 shoulder extension
3 pause burpee
3 wall ball front squat
3 wall ball push press to target
3 burpee
3 wall ball – – focus on distance away from wall
3 wall ball – – elbow up and depth of squat
3 wall ball – – focus on neck
Metcon (AMRAP – Reps)
10 Rounds
30 seconds Max Rep Burpees
-Rest 30 seconds-
30 seconds Max Rep Wall Balls (20/14)
-Rest 30 seconds-