Hammonasset Conditioning + Fitness – Conditioning
Warm-up
EMOM x 6 Minutes
Minute 1- :45 Max Up-Down Step-Ups
Minute 2- :45 Air Squat + Broad Jumps
Minute 3- :45 Alternating Groiners
Weightlifting
3 Sets*
8 Back Squats @ 21X1
-Rest :30-
15 Feet Elevated Glute Bridge-Ups + :30 Glute Bridge Hold
*Build to a weight heavier than last week. Moderate to Moderate/Heavy. Use a plate to elevate feet for GBU.
-Rest as needed between sets-
Remember Tempo…
1st Number is ‘Down Portion
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 Minutes
21 Up-Downs
15 Box Jumps (24/20)
9 Back Squats (135/95)
