Hammonasset Conditioning + Fitness – Conditioning
5/5 Half Kneeling KB Around the Worlds
25′ Bear Crawl Forward + Reverse
20 Bodyweight Jumps*
*Practicing jumping/bouncing off the ball of the feet keeping a straight body position.
5/5 Ankle Circles in each direction
30 Single Unders
5 Strict Burpees*
1. Place hands on the ground
2. Step back, one foot at a time into a plank position
3. Perform a strict push-up
4. Step forward, one foot at a time, into a squat stance
5. Stand tall and jump, squeezing the glutes!
3 Sets for Quality
12 DB Banded Floor Press
16 Alternating DBL KB Half Kneeling Press*
:45 Double Unders
*Opposite KB kept in the Front Rack.
Metcon (AMRAP – Rounds and Reps)
20/15 Calorie Row
50 Double Unders
100 Single Unders