And So On…

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

EMOM 8 (:45 Work/:15 Rest)

Minute 1- Max Reps of Med Ball Squats

Minute 2- Max Reps of Med Ball Push Press

Minute 3- Max Reps of 5 Scap Push-Ups + 1 Push-Up

Minute 4- :15 Active Hang into Max Alternating V-Ups

REPEAT!

Weightlifting

Record 3×5 Weight

Back Squat (1×5 @70%, 1×5 @75%, 3×5 @80%)

Record 3×5 Weight

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

4-6-8-10 and so on…

Wall Balls (20/14)

Hand Release Push-Ups

Toes to Bar

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