Hammonasset Conditioning + Fitness – Conditioning
Warm-up
EMOM 6
Minute 1- 100m Jog
Minute 2- 5 Scap Push-Ups + 10 Kip Swings
Minute 3- 10 Burpees + 10 Air Squats
Strength
3 Sets
:30 Chin Over Bar Hold
-Rest :15-
:30 Wall Handstand Hold
-Rest :15-
:30 Plate Weighted Wall Sit
-Rest 1:00-
Metcon
Metcon (AMRAP – Rounds and Reps)
In Teams of 2…
AMRAP 20
Rounds of “Cindy”*
*1 Round of Cindy is…
5 Pull-Ups
10 Push-Ups
15 Air Squats
P1 completes Max Rounds of Cindy while P2 runs 400m. Once P2 returns from the run, he/she takes over the AMRAP where P1 left off.
