What Happened?

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2-3 Sets

:30 Row (Set 1, Easy/Set 2, Moderate/Set 3, Moderate+)

10/10 Squatty Side Steps (Band Optional)

15 Jump Squats w/Controlled Land

20 Russian Twists

Strength

3 Sets for Quality

15 Weighted Glute Bridge-Ups*

1:00 Glute Bridge Hold

20 Weighted Alternating Deadbugs

*Rest DB on hips. Glute Bridge Hold is unweighted.

-Rest 1:30 Between Sets-

Metcon

Metcon (AMRAP – Reps)

Every 4:00 for 4 Sets

30/25 Calorie Row

20 Barbell Bent Over Rows (95/65)

Max Russian KB Swings (53/35) in time remaining…

-Rest 1:00 Between Sets-

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