Monday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

2 Rounds:

–:90sec Row, Bike or Ski Erg

–5 ea 90/90 Lunge

–5ea Thoracic Rotation w/ a :01 sec pause at the top

–3 ea Floating Bear Hold with Rotation

–5ea Lunge + Rotation

–:15sec Dead Hang/:15 sec Lat Active Hang/10 Scap Pull-up

.General Barbell Warm Up 1x:

–10 Romanian Deadlift

–10ea Elbow Front Rack Rotations

–10 Front Rack Lunges (forward or backward)

–10 Goodmorning

Metcon

Metcon (AMRAP – Reps)

Every 1 min for 12 mins, alternating between:

21/17 Row Calories

16 Front Rack Lunges, 75/55 lbs

7/5 Strict Pullups
Stimulus:

Work for about 50 sec in each minute leaving 10 sec for transition. You may have to modify to get this done. Lunges should be done unbroken and pull-ups as well or a quick 2 sets.

Accessory

Warm-up (No Measure)

3 rounds for quality of:

5 ATYTs

Lateral Raise Hold, pick load, 20 secs

5 Prone Snow Angels

Rear Delt Raise Hold, pick load, 20 secs

2-3 rounds.