Super Duper

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

On a 5:00 Running Clock…

1 Round

10 Alternating Lunges

10 Slow Deadbugs

100m Run

Into…

1 Round

10 Alternating Step-ups

10 V-ups

100m Run

Into…

1 Round

6-8 Box Jumps

10 V-ups

100m Run

Weightlifting

Bent Over Row (15-12-12-10*)

*Superset each set of BOR with 5-7 Barbell Rollouts.

Metcon

Sub V-ups for TTB if not enough space.

Metcon (Time)

3 Rounds for Time

400m Run

30 Box Jumps (24/20)

20 Toes to Bar
16:00 Time Cap

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