Monday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

–1min Bike/ski @ a moderate pace

–10 Sky Reach

–20ea Side Lying Top Leg Raise

–20 Glute Bridge

–:30sec Forearm Plank

1 Round:

–1min Bike/Ski @ a moderate pace

–10 Spiderman

–20ea Side Lying Bottom Leg Raise

–10ea Single Leg Glute Bridge

–:30sec Forearm Plank

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.