Up Down and All Around

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 3

30 Crossbody Mountain Climbers

8 Lunges (DB Goblet Optional)

10 DB Bent Over Rows

-Rest 1:00-

AMRAP 3

5 Up-Downs

6 Air Squats

5 Ring Rows

Weightlifting

Back Squat (2×5 @ 60%)

*Base percentages off 5-Rep Heavy Set if Possible.

Back Squat (3 x 5 @50%)

*Base percentages off 5-Rep Heavy Set if Possible.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 2

2 Up-Downs Over Bar

4 Front Squats (95/65)

2 Strict Pull-Ups

-Rest 1:00-

AMRAP 3

3 Up-Downs Over Bar

6 Front Squats

3 Strict Pull-Ups

-Rest 1:00-

AMRAP 4

4 Up-Downs Over Bar

8 Front Squats

4 Strict Pull-Ups

-Rest 1:00-

AMRAP 3

3 Up-Downs Over Bar

6 Front Squats

3 Strict Pull-Ups

-Rest 1:00-

AMRAP 2

2 Up-Downs Over Bar

4 Front Squats

2 Strict Pull Ups

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