Saturday 10/14/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

Coaches choice mobility/stretching

1:00 ski/bike

20 tippy toe walks

20 heel walks

10ea knee circles

10 little jumps

10 big jumps

10 alt box step ups

5 box jumps

3 box jump overs

1:00 ski/bike

10ea lunge to hamstring stretch (focus is on back hip flexor and hamstring)

20 alt dead bug

10 abmat sit-ups

Metcon (No Measure)

Teams of 2

12:00 AMRAP

2000/1600m Ski Erg – shared between partners

Max GHD’s (or wtd abmat sit-ups) – one athlete works at a time

-1:00 rest-

12:00 AMRAP

4000/3200m Bike

Max Box Jump Overs (24/20) – one athlete works at a time