Wednesday 10/18/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

bike/ski 2:00

barbell in rig – hamstrings/knees

bike/ski 2:00

2 position calf stretch on rig

8ea hamstring floss

10 kb deadlift

10 alt box step ups

10ea single leg raises

7ea single leg kb deadlift

5ea lateral box step ups

20 Banded good mornings

10 kb hip pops

10 little hops

10 big hops

10 knee circles ea

5 box jumps

coach kbs

Metcon (Time)

2 rounds for time:

30 Step Ups (24/20)

30 DBL Kettlebell Deadlifts (53/35)

30 Step Ups (24/20)

30 Kettlebell Swings (53/35)

30 Step Ups (24/20)

30 Box Jumps (24/20)

Time cap: 23 minutes