7/5

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP x 3 Minutes

20 Jumping Jacks

5 Bodyweight Good Mornings

20 Crossbody Mountain Climbers

3 Rounds

5/5 Single Arm KB/DB Deadlift

:20/:20 Single Arm KB/DB Suitcase Hold*

5 Ring Rows

:20 Tuck Hold

*Change position of hold each round… Suitcase/Front Rack/Overhead

Metcon

Metcon (AMRAP – Rounds and Reps)

EMOM x 16 Minutes

Minute 1- 15 DBL KB/DB Deadlift (Athlete Choice, Heavy)

Minute 2- :45 KB/DB Hold*

Minute 3&4- AMRAP of the following**

6 Push-Ups

6 Tuck-Ups

6 Ring Rows***

*Hold Options…

Farmer

Front Rack

Overhead

Mixed Grip

**Pick up where you left off

***Pull-Ups Optional
Score is LOWEST Rounds and Reps.

Post Workout Strength

3 Sets

7/7 Single Arm DB Upright Row (Athlete Choice, Moderate)

-Rest :30-

15 Single DB Floor Press (Athlete Choice, Heavy)

-Rest 1:00 Between Sets-

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