Hammonasset Conditioning + Fitness – Conditioning
Warm-up
AMRAP x 4 Minutes
:20 Row (Legs only)
:20 Row (Arms only)
8 Med Ball Push Press
6 Bootstrap Squats
4 Alt. Groiners
AMRAP x 4 Mintues
:40 Full Body Row
8 Med Ball Thrusters
8 Alt. Lunges
8 Tuck-Ups
Metcon
Metcon (Calories)
In Teams of 2…
AMRAP x 20 Minutes*
24 Alt. Lunges
12 Toes to Bar
12 Wall Balls (20/14)
*P1 completes a full round while P2 completes Max Cals on the Rower. After P1 finishes the round, partners switch roles.
Score is TOTAL Calories.
Finisher
OPTIONAL FINISHER
2 Sets
15 DB Wide Curls
:30/:30 Side Plank Hold
-Rest 1:30-
2 Sets
15 DB Hammer Curls
1:00 Plank Hold
