Thursday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

AMRAP 6 min:

–:20 sec ski/bike

— 5 ea leg swings

— 5 cat/cow w/ rock back

–5 ea arm swings w/ rotation

–5 reach to the sky touch your toes

Mobility/stretch:

lacrosse ball smash shoulder blades

Hamstring series

2 rounds :

–10 glute bridge

–10 thoracic push ups

–15 banded good morning

–15 banded pull aparts

–5 ea Hip Airplanes

Barbell Warmup:

–5 romanian deadlift

–10 bent over barbell row

–5 good morning

–5 pause deadlift

Strength

Deadlift

Take 20 min to work up to a new 1 rep max

5-3-3-2-1-1-1-1……

Accessory

Warm-up (No Measure)

3 rounds for quality of:

8 L/8 R Single Leg Deadlifts, pick load

8 Quad Eccentrics

16 Dumbbell Slide Thru