Longemom

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP x 8 Minutes

:30 Cardio Choice

8 Burpees

:30 Tuck Hold

8 DB Hang Clean and Presses

Metcon

Metcon (AMRAP – Reps)

EMOM x 20 Minutes

Minute 1- :45 Cardio Choice

Minute 2- :45 Sit-Ups

Minute 3- :45 DB Curl to Press (35/20)

Minute 4- :45 Hollow or Tuck Hold
Score is TOTAL Reps of Sit-Ups and Curl to Press.

Post Workout Strength

EMOM x 9 Minutes

Minute 1- :45 Slow DB Floor Press (Athlete Choice)

Minute 2- :45 Bench or Box Dips

Minute 3- :45 Easy Cardio*

*Nasal breathing only.

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