SSCMetcon – Mon, Oct 3
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
2 Rounds:
Bike/Ski Erg 2xs:
–:20sec Easy
–:20sec Moderate – Hard
then:
6ea assisted lat stretch
6 ea guided horizontal abduction
6 ea assisted behind the back IR/ER
3 position hip flexor lunge stretch
**3 sec holds 3x
then:
–16 banded monster walks
–16 supine psoas march
–8 banded floor press
–16 Alt V-Ups
–8 ea sa Russian swing
–:10 sec ea front rack march
–8 alt box step up (2nd rd step overs )
Toes to bar specific warmup:
–:10 sec deadhang+:10 sec lat active + 10 lat pullups
–3 kip swings + 3 Kipping knee raise
–3 kip swings + 3 kipping straight leg raises
–3 kip swings + 1 ttb x3
Metcon (Time)
For time:
40/35 Bike Calories
3 min Dbl KB Front Rack March 35/25 lbs, (accumulate)
40 Kettlebell Box Step Overs, 35/25 lbs, 24 in
30 KB Floor Press, 35/25
40 Toes to Bar
Time Cap: 18 min