May Flowers!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds

5 DB Deficit Push-Ups

10 Arm Haulers

5 Strict Burpees

10 Hollow Rocks

Into…

2 Rounds

5 Kip Swings

10 Burpees

5 KB “Hip Pops”

10 Alternating Curtsy Squats

Metcon

Metcon (AMRAP – Reps)

AMRAP 20*

5-7-9-11-13-15-17

Russian KB Swings (70/53)

Pull-Ups

*P1 works on round of 5s while P2 completes Max Burpees. Once P1 is finished, P2 begins his/her round of 5s and P1 completes Max Burpees. Keep one running Burpee number for the team. Athletes will complete all reps in this fashion until they reach the 17s. If there is still time left, they will start back at the beginning.

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