Hot Potato

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.

Share