House of Pain

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

On a 7:00 Running Clock…

4 Rounds

200m Row

10 Kip Swings

8 Single DB Front Squat

8 Single DB Strict Press

10 Single DB Thruster

Strength

Every :45 x 4 Sets

3 x 2-for-1 Toes to Bar*

-Rest as Needed-

3 Sets of Quality

5-10 Toes to Bar

*1 Rep = 1 Kip Swing + 1 Toes to Bar + 1 Kip Swing

Metcon

Painkiller (Calories)

5 Sets

On a 2:00 Running Clock…

8 Thrusters (115/75)

8 Toes to Bar

Max Calorie Row in Remaining Time

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