Hammonasset Conditioning + Fitness – Conditioning
Warm-up
2 Rounds
5/5 Moose Antlers
:15 Dead Bar Hang + :15 Active Bar Hang
5/5 Single Arm Ring Rows
:30 High Knees + :30 Butt Kickers
Into…
2 Rounds
100m Run
5 Empty Barbell Cuban Presses (high pull + strict press)
5 Kip Swings + 5 Kip Swings with slight knee raise
3-5 Strict Pull-Ups
Metcon
Metcon (AMRAP – Rounds and Reps)
In Teams of 2…
AMRAP 30
300m Run
7 Pull Ups
5 Hang Cleans to OH (135/95)
10 Sit-Ups
P1 completes a 300m Run. P2 AMRAPs 7 Pull-Ups + 5 Hang Clean to OH + 10 Sit-Ups. When P1 returns, P2 goes out on the 300m Rn. When P2 returns, they pick up where they left off.
