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Hammonasset Conditioning + Fitness – Conditioning

Warm-up

2 Rounds

10 Air Squats

5/5 Split Squats

5/5 Single Arm KB Deadlifts

10 Scap Push-Ups

2 Rounds

5 1+1/2 Air Squats

5/5 Front Foot Elevated Split Squats

5/5 SA Russian KB Swings

5 Push-Up to Pike

Strength

3 Sets

6 Reps of 1+1/2 Back Squats*

-Rest 1:30-

6/6 DB Farmer Front Foot Elevated Split Squats

-Rest 1:30 Between Sets-

*1 Rep= Squat Down + Stand to Parallel + Squat Down + Stand

Start Light and build to a Moderate weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

On a 14:00 Running Clock…

40 KB Goblet Squats (53/35)

Then AMRAP in Remaining Time of:

12 Hand Release Push-Ups

9 Russian KB Swings

6 American KB Swings

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