Keep on Shining

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 7

1:00 Row

7 Ring Rows + :10 Top of Ring Hold

10 Scap Pull-Ups

:20 Active Hang

Strength

Every :45 x 4 Sets

3 x 2-for-1 Pull-Ups*

-Rest as Needed-

Into…

3 Sets for Quality

5-10 Kipping Pull-Ups

*1 Rep= 1 Kip Swing + 1 Kipping Pull-Up + 1 Kip Swing

Metcon

Metcon (5 Rounds for time)

Every 3:00 x 5 Sets

250/200m Row

8 Pull-Ups*

*C2B Rx+ Optional

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