Hammonasset Conditioning + Fitness – Conditioning
EMOM x 8 Minutes
Minute 1- :45 Moderate Pace Row
Minute 2- 8 Scap Push-Ups + Max Shoulder Taps
Minute 3- 8 Up-Downs + Max Mountain Climbers
Minute 4- 8 Ring Rows + Max Scap Pull-Ups
Tempo Bench Press (6-6-6-6)
3 Seconds Down
1 Second Up
Start Light and work to a Moderate weight.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 3 Minutes*
3 Hand Release Push-Ups
5 Ring Rows**
-Rest 1:00 between sets-
*Pick up where you left off.
**Option to complete DB Upright Rows (Athlete Choice- Heavy) or Strict Pull-Ups
Score is Total Rounds and Reps.