Monday 11/27/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

full body foam roll

:30 sec legs only

:30 sec arms only

:30 sec bike

10 fast calf raises

10ea knee circles

10 little hops + 10 big hops

4 alt box sep ups

:30 sec legs only :30 sec arms only :30 sec bike

10 up/downs

5 pause burpees

2 up/down box jumps

2 burpee box jump overs

Metcon (2 Rounds for reps)

6:00 AMRAP

8/7 Calorie Bike

2-4-6-8. . . Burpees Box Jump Overs (24/20)

-rest 4:00-

6:00 AMRAP

6 Burpees Box Jump Overs (24/20)

2-4-6-8. . . Calorie Bike
Stimulus:

Trying to get into the sets of 10 for box jumps and calories on the bike

Accessory

3-4 rounds for quality:

7 heavy goblet box squats – increase weight each round

50’ea kb front rack carry – use same wt as above