Hammonasset Conditioning + Fitness – Conditioning
Warm-up
EMOM 8
Minute 1- :45 Row @ Easy/Moderate Pace
Minute 2- 6/6 SA DB Front Squat + Strict Press
Minute 3- 6/6 SA Ring Row + Max Bar Hang
Minute 4- :20 Hollow Hold + :20 Arch Hold
Repeat!
Strength
3 Sets for Quality
15 Slow Banded PVC Pull Downs
7-10 Jumping Kipping CTB Pull-Ups (or Standard Pull-Ups)
5-7 Big Kip Swings
-Rest as needed between sets-
Metcon
Roller Coaster (Time)
For Time
1000m/750m Row
30 Thrusters (45/35)
30 Ring Rows
750m/500m Row
30 Thrusters
30 Jumping Pull-Ups
500m/400m Row
30 Thrusters
30 Pull-Ups
