Anyone Sore?

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

1 Round

:30 Row (Easy)

12 Slow Deadbugs

12 Med Ball G2OH

12 Banded Upright Rows

Into…

1 Round

:45 Row (Moderate)

12 Sit-Ups

12 Ball Slams

12 Banded Bent Over Row

Strength

3 Sets for Quality

5/5 SA Ring Rows

10/10 Half Kneeling Banded Pallof Press

1:00 Banded Plank*

*Use same band for Pallof Press and Plank

-Rest as Needed Between Sets-

Metcon

Metcon (AMRAP – Reps)

EMOM 20

Minute 1- 15/12 Calorie Row

Minute 2- 25 Sit-Ups

Minute 3- 20 Ball Slams (20/14)

Minute 4- 10-15 Ring Rows*
*Score is Total Ring Row Reps

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