Thursday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

–:90 sec bike/ski (:30 just arms :30 sec regular :30 sec just arms)

–20 Glute Bridge

–10 steps Forward Crab Walk

–10 steps Backwards Crab Walk

–10 Forward Arm Circles

–10 Backwards Arm Circles

–10 Samson Lunge

–10 reach to sky touch toes

–20 Scap Push Up

–:90 sec bike/ski (:30 just arms :30 sec regular :30 sec just arms)

Bench Press Specific Warm Up 1x:

–5-10 Barbell Bench Press

Strength

Bench Press (4×3)

Bench Press 4×3

We are going to take 15 min to work up to a heavy set of three – then do 4 sets at that weight

Accessory

Warm-up (No Measure)

Complete as many rounds as possible in 15 mins of:

DBall/Sandbag Carry, pick load, 100 ft

20 DBall/Sandbag Box Step Overs, pick load

Single Arm Suitcase Carry, pick load, L 50 ft/R ft m