A Lot!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 2

8 Scap Pull-Ups (:01 pause at top)

8 Alt. Groiners

8 Up-Downs

Into…

1:00 Row

Into…

AMRAP 2

8 Scap Pull-Ups

8 Alt. Box Step-Ups

8 Burpees

Extended Warm-Up

3 Sets*

5 Kip Swings

+

3 Kip Swing + Hip Drive

+

3 Kipping Pull-Ups

*Between each set, complete 3 Burpee Tall Box Jumps

Metcon

Metcon (Time)

For Time

1000/800m Row

80 Burpees

60 Pull-Ups

40 Box Jumps (30/24)

500/400m Row

40 Up-Downs

30 Ring Rows

20 Box Jump Overs (24/20)

-Time Cap 28:00-

Share