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Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP x 3 Minutes

3/3 DB Scap Push-Ups (3 reps w/one hand on a DB then switch hands)

5 Scap Retracts*

7/5 Calorie Row

2 Rounds

10 Alt. DB Deadlifts

5/5 Single Arm DB Upright Row

5 Kip Swigns + 5 Kipping Knee Raises

*On the rig, pull the shoulders down and away from the ears first. Then, squeeze them back towards the spine while pushing down on the bar.

Strength

3 Sets

1:00/1:00 Single Arm DB Overhead Hold*

20 Banded Lat Push-Downs

10/10 Single Leg Seated Lifts

*Mod/Heavy weight that allows for an unbroken 1:00 hold per arm.

-Rest as needed between sets-

Metcon

Metcon (AMRAP – Rounds and Reps)

EMOM x 16 Minutes

Minute 1- 15/12 Calorie Row

Minute 2- 8/8 Single Arm DB Deficit Push-Ups (50/35)

Minute 3 & 4- AMRAP of the following*…

8 Toes to Bar

8 Alt. Hang DB Snatch

*Pick up where you leave off.

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