Switcharoo

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 8

:20/:20 Top of the Ring Hold (Pronated and Supinated)

12 Reverse Lunges

10 Step-Ups

:20 Hollow Body Hold

:20 Superman Hold

Strength

3 Sets

:30 Pronated Active Hang

-:30 Rest-

:30 Supinated Active Hang

-:30 Rest-

1:00 Mixed Grip Hang*

-1:00 Rest Between Sets-

*One hand will be Pronated and one hand will be Supinated. At the :30 mark, switch hands.

Metcon

Metcon (AMRAP – Reps)

EMOM 16

Minute 1- :45 KB Goblet Reverse Lunges (53/35)

Minute 2- :45 Single DB Hollow Body Flutter Kicks (50/35)

Minute 3- :45 Single DB Front Rack Step-Ups (to reasonable height)

Minute 4- :45 Mixed Grip Hold*

*Hold DB in Suitcase position and KB in Front Rack position. Switch sides every round.

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