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
