SSCMetcon – Thu, Jan 19
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Bike/ski :45
tippy toe walks/heel walks
10 up/downs
20 thoracic pushups
10ea lateral monster walks
10ea banded psoas march
quadruped hold
Bike/ski :45
10 calf raises
8 up/downs
20 Downdog shoulder shrugs
10ea lateral monster walks
10ea banded psoasmarch
:12 ea floating quadruped hold
Bike/ski :45
10ea single leg calf raises
6 up/downs
10 L-SIt Push Downs
10ea lateral monster walks
10ea banded psoasmarch
:20 H-sit hold
Metcon (Time)
Every 6 min for 3 rds:
500ft KB farmers carry (70/53lb)
20 pass-throughs
200ft Sled Push (190/130)
* Every time you put the KB’s down, there will be a 15c bike penalty that you will do at the end of the workout