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Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds (7:00 Cap)

:20 Row (Easy Pace)

20 Cross Body Mountain Climbers

5/5 DB Around the World

Into…

3 Rounds

:15 Row (Moderate Pace)

10 Alternating DB Strict Press

5/5 DB Goblet Lunges

Weightlifting

Record 3×5 Weight.

Push Press (1×5 @70%, 1×5 @75%, 3×5 @80%)

Record 3×5 Weight

Metcon

Metcon (AMRAP – Reps)

12 Rounds * (:20 ON/:10 OFF)

Movement 1- DB Alternating Push Press (50/35)

Movement 2- DB Goblet Lunges

Movement 3- Calorie Row (FAST)

*1 Round= completing all 3 movements.

-Score is LOWEST Round-

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