Gateway

Hammonasset Conditioning + Fitness – MS Strength & Conditioning

Warm-up

4 Rounds

10 Ring Rows

1:00 Row

10 Med Ball Curls

10 Med Ball Squats

Weightlifting

Back Squat (5-5-5-5-5)

Metcon

Metcon (AMRAP – Reps)

4 Rounds for Max Reps

1:00- Ball Slams

1:00- DB Renegade Rows

1:00- Calorie Row

1:00- Rest

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