Runner Up

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

400m Jog

Into…

2 Rounds

30 Single Unders*

50m High Knees

50m Butt Kickers

1:00 Row

10 Up-Downs**

*Progress to Double-Unders or practice for the 2nd round.

**Progress to Burpees for the 2nd round.

Metcon

Metcon (Time)

4 Rounds for Time

75 Double Unders

400m Run

25/20 Calorie Row

20 Burpees

Finisher

Optional Finisher

3 Sets

10 Feet Elevated Ring Rows

10 Alternating Single Arm Elevated Push-Ups

1:00 Slow Deadbugs

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