Beautiful Day

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

3 Rounds (7:00 Cap)

6/6 Single Arm KB Deadlift

5/5 Single Arm Russian KB Swing

10 Box Step-Ups

:30 Hollow Hold

:30 Superman Hold

Strength

EMOM 12

Minute 1- :15 Active Hang + :15 Kip Swings

Minute 2- 5-10 Gymnastics Pulls*

Minute 3- :45 Easy Row

*Gymnastics Pull Options:

Ring Row

Elevated Ring Row

Banded Strict Pull-Up

Strict Pull-Up

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15*

4-6-8 and so on…

Box Jump Overs (24/20)

Ring Rows

Box Dips

*Complete a :30 Double KB Front Rack Hold (53/35) after each round.

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