Dancing on the Ceiling

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

3 Rounds (8:00 Cap)

10 Up-Downs

10 Single DB Front Squat

10 Single DB Push Press

10 Single DB Thruster

:30 Row

Weightlifting

On a 15:00 Running Clock…

Build to a 5-Rep Heavy Back Squat

Back Squat (Heavy Set of 5)

Metcon

Thighnel Richie (Calories)

On a 12:00 Running Clock…

5 Rounds

10 Burpees to a Target*

20 Wall Balls (20/14)

Then…

Max Calorie Row with remaining time.
*Ideally 6″ above standing reach.

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