HBD CTM

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)

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