Ten Years Old!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

EMOM 7

Minute 1- :40 Single Unders

Minute 2- :40 Lunge + Lunge + Good Morning

Minute 3- :40 Single + Single + High Jump

Minute 4- :40 Kang Squats

Minute 5- :40 Penguin Taps or Single + Single + Double Unders

Minute 6- :40 Air Squats

Minute 7- :40 Single + Double Under or Double Unders

Weightlifting

Base percentages off of 5 Rep Max Set.

Record 3×5 Weight.

Back Squat (1×5 @ 60% 1×5 @ 65% 3×5 @ 70%)

Base percentages off of 5 Rep Max Set.

Record 3×5 Weight.

Metcon

Metcon (Time)

For Time

60 Double Unders

30 Back Squats (115/75)

60 Double Unders

-Rest 1:00-

50 Double Unders

20 Back Squats (135/95)

50 Double Unders

-Rest 1:00-

40 Double Unders

10 Back Squats (155/105)

40 Double Unders

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