SSCMetcon – Tue, Jan 30

Steamboat Strength and Conditioning – SSCMetcon

Lifestyle Challenge Week 3

Journal Daily – don’t overthink this. Daily journaling could simply be a list of words – things that were frustrating for you in the day – or things that felt good. Some days maybe you have something more to write about and it’s a whole paragraph. If you don’t know where to start use some prompts:

*intentions (long and short term goals)

*daily affirmations (positive self talk)

*top three priorities of the day (if journaling in the morning)

*reflections of the day (if journaling at night)

Warm Up (No Measure)

bike/ski 2:00

foam roll upper back

foam roll quads/hip flexors/glutes

prone hip/hamstring series

3 position hip flexor stretch

bike/ski 2:00

10 up/downs

10 lateral jumps

5ea stationary lunge taps

5 pause burpees

10 lateral jumps

10 alternating lunges

3 burpees

10 lateral jumps over db

10 walking lunges

Metcon (Time)

5 Rounds

10 Lateral Burpee Over Dumbbell

50ft Single Dumbbell Walking Lunge (50/35)

20/16 Calorie Air Bike

Time cap: 16 minutes
Stimulus:

You can hold a single dumbbell however you want as long as you have a full grip on the dumbbell.