Tuesday 10/17/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

Foam roll hip flexors

3 position hip flexor stretch

20 banded psoas march

Foam roll quads

20 walking quad stretch

10 quad eccentrics

:30 deadhang

15 shoulder flexion

10 banded lat pull downs

:30 lat active

15 shoulder abduction

10 standing banded hollow lat pull-downs

:30 kip swings

15 shoulder extension

10 prone banded hollow lat pull-downs

bar mu progressions:

station 1:

10 double banded bench bmu

station 2:

jump to hollow arch

jump to hollow arch lat pull down

station 3:

box hollow arch pull-down

single leg box jumping bmu

jump into swing

box jumping bmu

station 4:

banded hip to bar

banded bmu

Metcon (Time)

10 Rounds

500m Bike

3 Bar Muscle Ups

Time cap: 15 minutes