Rock and Rowll

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

3 Rounds (8:00 Cap)

:30 Easy Row

7 Inchworms + Shoulder Tap*

7/7 DB Deadlift

7 Tuck-Ups

Into…

2 Rounds

:15 Moderate Row

7 Scap Push-Ups

7 Up-Downs

Strength

EMOM 12

Minute 1- :40 Shoot Throughs

Minute 2- :40 Slow Deficit Push-Ups

Minute 3- :40 Easy Row

Metcon

Metcon (Time)

21-15-9*

Calorie Row**

Toes to Bar

DB Burpee (50/35)

*Complete 20 Ring Rows after each full round.

**Women’s Calories- 18-12-8

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