SSCMetcon – Wed, Sep 21
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Bike – legs only 1:00
2x:
5 up dog/childs pose
5ea Thread the needle
Bike – arms only 1:00
2x:
10 alternating quad stretch
10 alternating knee to chest
Bike – 1:00
2x:
10 ea direction banded monster walk
10 ea alt quadruped lift
Lung Primer:
10 sec x 3 increasing pace
rest
do it again
Metcon (Time)
Each for time: Bike: 10x 600 m Rest 1 min between efforts.
Stimulus:
Looking for the bike to take between :45 sec and a minute.
Accessory
4 rounds for quality of:
Plank Hold, 20 secs
Rest 10 secs
R Side Plank, 20 secs
Rest 10 secs
L Side Plank, 20 secs
Rest 10 secs