Tuesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

–50 Jumping Jacks

–5ea Spiderman

–10 Lunge, Lunge, Squat

–8 Cat Cow (slow)

–:20-:30sec per side Bird Dog Hold

1 Round:

–50 Mountain Climbers

–20 Alternating Lateral Lunge

–10 Lunge, Lunge, Squat

–8 Cat-Cow

–:20-:30sec per side Bird Dog Hold

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Barbell Good Morning

–10 Back Squat

Box Squat Specific Warm-Up 1x:

–5 Box Squat

Strength

Box Squat – back rack (1×1)

Box Squat

5-3-3-2-2-1-1-1-…….

Accessory

Deficit Deadlift (1×5)

Deficit Deadlift 5

Work up to a heavy set of 5 in 10 min.

Sled Drag (3×100′)

3 rounds for quality of:

Sled Drag, pick load, 100 ft

Rest 1 min

use the same weight for all rounds – you need to vie able to go 100′ unbroken.