Tuesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Warming – 2x:

–:30sec Ski Erg

–:15 ea Green Band Lat Stretch

–10 Plank to downdog

–:15 ea Nerve Flossing

–5 Reach to the Sky Touch Toes

Movement Prime- 2x:

–7 Dragon Flags

–:15 Hollow Hold

–7 Banded Lat Pull-Overs

–:15 sec Superman

Workout Prime:

–:20sec Ski Erg @ workout pace

–4 Toes To Bar

2x

Metcon

Metcon (Time)

21-15-9 reps, for time of:

Ski Erg Calorie

Toes to Bar

Time Cap: 7min
Stimulus:

This is our sprint workout for the week – pace on the 21’s then pick it up and finish strong.

Accessory

Warm-up (No Measure)

4 rounds for quality of:

7 ea Single Leg KB Deadlift

20 sec Arms Overhead Hip Hinge Hold