Golden

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 7

1:00 Row

10 Step-Ups

10 Glute Bridges

5/5 Curtsy Squats

Weightlifting

Build to a Heavy set of 6 Deadlifts.

Deadlift (6-6-6)

Build to a Heavy weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

3 Deadlifts (275/185)

4 Box Jumps (24/20)

200m/150m Row*

*Meters increase 50m after each full round.

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