HBD Koko!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Sets (7:00 Cap)

8 Slow Dead Bugs

8 Bird Dogs

8/8 Staggered Stance Good Mornings

Into…

3 Sets

8 Romanian Deadlifts

8 Glute Bridges

8 Alternating Reverse Lunges

Weightlifting

On a 15:00 Running Clock…

Build to a 5-Rep Heavy Deadlift

Deadlift (Heavy Set of 5)

Metcon

Metcon (Time)

6 Sets

10 Deadlifts (225/155)

20 Sit-Ups

-Rest 1:00 between Sets-
Subtract rest from total time.

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