Wednesday, October 28th 2020

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

30 sec singles

10 ea Childs pose single arm raises

30 sec alternation single leg jump rope

10 Bootstrappers

30 sec 5 singles into a double under

Mobility

Hip Flow

Glutei Firing

5 ea Back rack lunges

3 Tempo jumping back squats @ 5 sec down

3 Tall box jumps

Weightlifting

Back Squat (10 x 3 )

15:00 Min

3 Back Squats every 1:30

work up to 85% over the 10 sets

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12minutes

75 DU

15 Wall Ball (20/14)

20 DB Step-up over (24/20)(50/35)
Stimulus:

Heart rate will be jacked from du and wall ball. Use the box steps to move slow and smooth and get the heart rate to regulate. Stay low and slow on step ups.

Cool down

Lower Body Flow

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