FRI-DAY

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 8

15 Glute Bridges

10 Step-Ups

10 Lunge + Twist

10 Ring Row Face Pull

10/10 Single DB RDL

Weightlifting

Build to a Moderate weight. Complete 12/12 Single Leg Glute Bride-Ups after each set.

Deadlift (10-10-10)

Metcon

Once 7:00 is complete, go immediately into the 5:00 AMRAP.

Metcon (Time)

On a 7:00 Running Clock…

2 Rounds

15 Deadlifts (185/135)

20 Box Jumps (24/20)

20 Pull-Ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

5 Deadlifts (225/155)

5 Box Jump Overs

5 Pull-Ups (CTB Rx+)

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