Happy Mother’s Day!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds

:30 Row

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.

Into…

2 Rounds

5/5 Ankle Circles in each direction

100m Jog

30 Single Unders

5 Strict Burpees*

*Strict Burpee:

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!

Strength

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

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

20/15 Calorie Row

20 Burpees

50 Double Unders

300m Run

20 Up-Downs

100 Single Unders

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