Hammonasset Conditioning + Fitness – Conditioning
Warm-up
3 Rounds
1:00 Easy Row
10 Alternating Quad Heel Taps
8/8 Lateral Box Step-Ups
Side Shuffle Across the Gym (each direction)
5 Jumping Air Squats
Strength
4 Sets
1:00 Easy Row
:45/:45 DB Goblet Elevated Cursty Squat
:45/:45 DB Filly Hold*
*Hold one DB in the Front Rack and one DB OH. At :45, switch sides.
-No Rest Between Sets-
Metcon
Metcon (AMRAP – Reps)
EMOM 24
Minutes 1&2- Calorie Row*
Minutes 3&4- 10 DB Goblet Step-Ups (50/35) + Max Box Jumps (24/20)
*R1&R2- 25/20 Calories
R3&R4- 27/22 Calories
R5&R6- 30/25 Calories
