Friday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Foam Roll 1x:

–1-2minutes Foam Roll T-Spine

–1min per side Foam Roll Lats

–1min per side Foam Roll Quads

–1min per side Foam Roll IT Bands

–1min per side Foam Roll Calves.

2 rds:

8 ea DB Screwdriver in Bent Knee Side Plank

8 ea Bent Knee Side Plank w/ Hinge

Stretch and Strengthen

Metcon (No Measure)

For quality:

3x 5 Eccentric Romanian Deadlifts, pick load (:05 down)

–then–

Monostructural Cardio, 3 mins

–then–

3x 8 Tempo Cossack Squats, pick load (:03 seconds down and :03 seconds up)

–then–

Monostructural Cardio, 3 mins

–then–

3x 6 Eccentric Dumbbell Pull Overs, pick load (:05 down)

–then–

Monostructural Cardio, 3 mins

–then–

3x 6 Tempo Push-ups (:03 sec down and :03 sec up)

–then–

Monostructural Cardio, 3 mins

Cool down

Warm-up (No Measure)

10 min ROMWOD