Ferry

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

EMOM 8 (:45 on/:15 off)

Minute 1- Alternating Lunges

Minute 2- Tuck Hold

Minute 3- DB Slides

Minute 4- Mountain Climbers

Minute 5- Slow Air Squats (DB Optional)

Minute 6- Slow Bicycle Crunches

Minute 7- DB Bent Over Rows

Minute 8- 100m Run

Weightlifting

Complete 5 Sets of 5 Reps at 60% of your 5 Rep Max.

Back Squat (5×5 @ 60% of 5 Rep Max)

Metcon

Metcon (AMRAP – Reps)

E2MOM 18

Minutes 1&2- 200m Run + Max Back Squats (135/95)

Minutes 3&4- 200m Run + Max Alt. V-Ups

Minutes 5&6- 200m Run + Max Renegade Rows (35/20)

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