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Hammonasset Conditioning + Fitness – Conditioning

Warm-up

3 Rounds

:45 Row

8/8 Lateral Box Step-Ups

8 Scap Push-Ups

8/8 Bodyweight Split Squats

24 Hollow Flutter Kicks

Strength

3 Sets for Quality

7/7 Rear Foot Elevated DB Suitcase Split Squats*

7/7 Half Kneeling DB Around the Worlds

20/20 Single Arm DB Hollow Body Flutter Kicks

-Rest as Needed Between Sets-

*Elevate foot on plate.

Metcon

Metcon (Time)

On a 10:00 Running Clock…

50/40 Calorie Row

40 Wall Balls (20/14)

30 Box Jumps (24/20)

20 Hand Release Push-Ups

-Rest Remaining Time-

– At 10:00 Immediately Into-

4 Rounds for Time

12/10 Calorie Row

10 Wall Balls

8 Box Jumps

6 Hand Release Push-Ups

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