Different

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

LINE DRILLS

Gym Length…

Samson Lunges

Toy Soldiers

Heel Walk

Toe Walk

Knee Hugs

Quad Pulls

High Knees

Butt Kickers

2 Rounds

200m Run

10 Alt. Lunges w/Twist

10 Burpees to Target

Metcon

Metcon (AMRAP – Reps)

6 Sets

On a 3:00 Running Clock…

400m Run

Max Reps in the Remaining Time…

Odd Rounds: Alt. KB Goblet Lunges (Athlete Choice, Moderate)

Even Rounds: Burpees to Target

-Rest 1:00 Between Sets-
Score is TOTAL Reps

Post Workout Strength

2-3 Sets

10/10 Single Arm KB Upright Row

20 Alt. KB Slides

:30/:30 Single Arm KB Ovhead Hold

-Rest as neeeded between sets-

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