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Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds

100m Run

10 Good Mornings

5 Scap Pull-Ups into 5 Kip Swings

10 Med Ball Ground to Overhead

1 Round

10 Ball Slams

20 Glute Bridge-Ups

10 Ball Slams

Strength

3 Sets for Quality

10 Slow Barbell RDL*

Immediately into…

15 Slow Barbell Hip Thrusts

*Use empty barbell.

Metcon

Metcon (Time)

3-6-9-12-15-12-9-6-3

Toes to Bar

Ball Slams (20/14)

Deadlifts (205/145)

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