30/30

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

EMOM x 10 Minutes* (:40 on/ :20 off)

Minute 1- Easy Row -> Moderate Row

Minute 2- KB Deadlifts -> Russian KB Swings

Minute 3- Inchworms -> Inchworm-Ups**

Minute 4- Bootstrap Squats -> Pause Air Squats

Minute 5- RIng Rows -> Jumping Pull-Ups

*After a full round (5:00), progress to the next movement as denoted by the arrows.

**Touch your toes and walk your hands out to a Plank Position. Then, jump your feet in and stand up (like you would for an Up-Down)

Strength

EMOM x 8 Minutes

Minute 1- 5×1+1/2 Back Squats (Athlete Choice, Moderate/Light)*

Minute 2- 2 Kip Swings + 2 Kipping Pull-Ups + 2 Kip Swings

*Option to build every round.

Metcon

Metcon (AMRAP – Reps)

5 Sets (:30 on/:30 off)

Movement 1- Up-Downs

Movement 2- Russian KB Swings (70/53)

Movement 3- Calorie Row

Movement 4- Pull-Ups

1 Set= Movement 1 to Movement 4

-No additional rest between sets-
Score is TOTAL Reps.

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