Work For It!

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

EMOM x 6 Minutes (:40 on/:20 off)

Minute 1- 100m Run

Minute 2- Standing Hamstring Kicks

Minute 3- Inchworm Push-Ups

Minute 4- 100m Run

Minute 5- Lunge/Lunge/Squat

Minute 6- Scap Pull-Ups

EXTENDED WARM-UP

3 Sets

8-12 Banded Strict Pull-Ups*

10-15 Banded Good Mornings

-Rest 1:30 between sets-

*Try to add a few quality reps and/or use a lighter band than last week.

Metcon

Metcon (Time)

4 SETS

On a 3:30 Running Clock…

200m Run

10 Deadlifts (185/135)

15 Pull-Ups

-Rest Remainder of Time-
Score is SLOWEST Set.

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