FGB It Is!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds

10 Alt. Cossack Squats (option to do Curtsy Squats)

8 Sumo Stance Good Mornings

6 Burpee Broad Jumps

Into…

3 Rounds

8/8 Lateral Step-Ups*

8 Air Squats (to a Med Ball as a target)**

8 Empty Barbell High Pulls***

*Round 2 complete 10 Alt. Step-Ups. Round 3 complete 12 Box Jumps.

**Round 2 complete 10 Med Ball Front Squats. Round 3 complete 12 Wall Balls

***Round 2 complete 10 Empty Barbell Strict Press. Round 3 complete 12 Empty Barbell Push Press.

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest

Strength

POST WORKOUT STRENGTH

2-3 Sets for Quality

20 Reverse Crunches

12 Tempo Double DB Sumo Deadlifts

8/8 Lateral DB Goblet Step-Ups

-Rest as Needed Between Sets-

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