Fantastic Friday

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 7

100m Run

10 Alternating Spiderman Lunges

10 Glute Bridge-Ups

10 Air Squats

Weightlifting

Base percentages off of 5 Rep Max/5 Rep Heavy Set.

Record 3×5 Weight.

Back Squat (1×5 @ 65%, 1×5 @ 70%, 3×5 @75%)

Metcon

Rest 1:00 Between Metcons.

Metcon (Calories)

EMOM 6

12/10 Calorie Row

Metcon (Time)

4 Rounds for Time

200m Run

20 DB Goblet Squats (35/20)

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