Thursday

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY MICHAEL!!!

Warm-up

Warm-up (No Measure)

Dynamic Warm Up 1x:

–30 Jumping Jacks

–10 Small Arm Circles Forward & Backwards

–10 Big Arm Circles Forward & Backwards

–5ea High Knee Tuck + Lunge & Rotate

–30 Mountain Climbers

–10ea Lying Leg Swing

–5ea Lying Leg Crossover

–10 Roll Over V Sit

–10ea Internal Hip Rotation

–:25 sec ea Bent Knee Side Plank Hold

–:12 sec each Floating Bear Hold

Metcon

Metcon (Time)

3 rounds for time of:

Row, 1000 m

Bike, 2400 m

Ski Erg, 1000 m

Time Cap: 35 min
Stimulus:

Each component should take about 3-4 min.