CGCG

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

1 Round

300m Run

10 Plank to Pikes

8 Bodyweight Good Mornings

6 Ring Rows

1 Round

200m Run

20 Alt. Shoulder Taps

8 KB Deadlifts

6 Jumping Pull-Ups

1 Round

100m Run

20 Alt. KB Plank Taps

8 Russian KB Swings

6 Scap Pull-Ups

Skill

3 Sets

1 Kip Swing

+

1 Kipping Pull-Up w/:01 Pause at Top

+

1 Kip Swing

2 Sets

5 Unbroken Kipping Pull-Ups or Feet Elevated Ring Rows

-Rest as needed between sets-

Metcon

Metcon (No Measure)

EMOM x 20 Minutes

Minute 1- 200m Run

Minute 2- :45 Max Russian KB Swings (70/53)

Minute 3- 15 Pull-Ups

Minute 4- :45 Max Alt. Plank KB Horn Taps

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