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
