Tuesday

Steamboat Strength and Conditioning – SSCMetcon

Happy Birthday Mitch!!

Warm-up

Warm-up (No Measure)

Dynamic Warm-Up 1x:

–10 Reach to the Sky touch your toes

–10 ea Arm Circles small and large

–10 ea Arm Raises Up and Down

–10 ea Swimmers – front and back

–20 Ostrich Walk

–10ea Alt High Kick

–10ea Alt Walking Quad Stretch

–10ea High Knee Tuck + Twist

–10 ea Alt Hamstring Scoop

Skipping/Core Warm Up 50ft ea:

–Forward Skip

–Backwards Skip

–:20 sec Quadruped Hold

–Skip For Height

–Skip For Distance

–:10 sec ea Floating Quadruped Hold

–Ankling

–Bounding

–4 ea Floating Quadruped Hold with Rotation

–3 Hops + 3 Forward Hops

–3 Hops + 3 Forward Hops x 3 into run

Metcon

The Mountain (Time)

20 Tire Flips

2 mile run

200m Farmers Carry 72/53

200m Dball Carry 100/70
Time Cap: 40min

Stimulus: This is our version of the Capital.

You are going to get very DIRTY today due to the tire flips…come prepared.