Wednesday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
Partner flow/row warmup:
Partner 1: – amrap until partner 2 is done
–5 cat/cow w/ rock back in both positions
–10 Thoracic Push-ups
–10 alt Lunge +Twist
–:20 sec bent knee hollow
Partner 2: – coach led rowing warmup
–¼ slide
–½ slide
–Full slide
–1&pause – hold pause position, one push back to pause
–2&pause – hold pause position, two push back to pause
–3&pause – hold pause position, three push back to pause – with each stroke accelerate
Metcon
Metcon (Time)
For time:
Row, 3000/2400 m
100/80 Bike Calories
Time Cap: 22 min
Accessory
Warm-up (No Measure)
3 rounds for quality of:
Banded Lateral Walk, L 25 ft/R 25 ft
6 L/6 R Single Leg Glute Bridges
Hollow Hold, 20 secs