Thinking Cap

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

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