Tuesday 10/31/2023
Steamboat Strength and Conditioning – SSCMetcon
Warm-up (No Measure)
foam roll calves and shins and knees
2 position calf stretch
foam roll hip flexors
14 walking quad stretch
14 walking figure 4 stretch
7 up/downs
7ea table top rotations
14 high knees in place
14 butt kicks in place
3 pause burpees
7ea thread the needle – both directions
6 25′ jog
3 burpees
7ea lunge rotate
5 air squat – knees/feet
10 little hops 10 big hops
5 air squat – depth/pelvis
6 alt box step ups
5 air squat – chest
3 low box jumps
3 high box jumps
Metcon (2 Rounds for reps)
2 Sets
In a 5:00 window
10x50ft Shuttle Run
AMRAP in the time remaining of
5 Box Jumps (30/24)
5 Burpees
15 Air Squats
-rest 5 minutes between sets-
Stimulus:
Looking to get 3+ rounds
Accessory
3rds for quality:
16 alt KB Cossack Squat
12 GHD Hip Extension
3rds for quality:
10ea SA KB Deadbug
:20ea Side Plank