No Tears

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 7

30 Mountain Climbers

8 Alt. Groiners w/Thoracic Twist

8 Alt. Box Step-Ups*

8 KB Deadlifts**

8 Air Squats***

*At 3:30 switch to Box Jumps

**At 3:30 switch to Russian KB Swings

***At 3:30 switch to JB Goblet Squats

Weightlifting

On a 20:00 Running Clock…

Build to a 5-Rep Heavy Back Squat.

Back Squat (Heavy Set of 5)

Metcon

The Hulk (AMRAP – Rounds and Reps)

AMRAP 12

5 Front Squats (185/135)

7 Box Jumps (30/24)

10 KB Swings (70/53)

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