Hammonasset Conditioning + Fitness – Conditioning
Warm-up
AMRAP 8
50 Singles
100m Jog
10 Alternating Deadbugs w/:02 pause in extension
200/150m Row
10 Alternating Step-Ups
Strength
3 Sets for Quality
10-15 Single DB Supinated Front Raise
20 DB Z-Press
-Rest as needed between Sets-
Metcon
Metcon (Time)
In Teams of 2…
200 Double Unders
800m Run
1200/1000m Row
160 Alternating V-Ups*
40 Box Jumps (30/24)
200m DB Suitcase Carry (Athlete Choice)**
*1 Rep= R Side + L Side
** DB weight should be heavy.
P1 works while P2 holds one Heavy DB in any position. Split work equally and as needed on DU, Row, V-Ups and Box Jumps. The Single DB cannot go to the ground the entire workout. If the DB touches the ground, both partners must complete a 200m Run together. The 800m Run (DB does not go on the run) and 200m DB Carry should be completed together. Alternate the DBs as needed for Carry.
