Slide

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP x 4 Minutes

15 Plate Hops

10 Feet Elevated Glute Bridge-Ups

5 Good Mornings

2 Rounds

6 Alt. 90-90 Hip Rotations

15:/:15 Single Leg Balance*

6 Med Ball Ground to Overhead

30 Single Unders**

*2nd Round: 5/5 Single Leg RDL

**2nd Round: 30 Doubles (:30 Practice)

Strength

3 Sets

6 Reps of 1+1/2 Back Squats*

-Rest 2:00 Between Sets-

*Start Moderate and build to Moderate/Heavy Weight. Superset each set with 15 Feet Elevated Med Ball Glute Bride-Ups.

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 Minutes

10 Med Ball Squats (30/20)*

12 Ball Slams

32 Double Unders

-Rest 2:00-

AMRAP x 4 Minutes

5 Med Ball Squats

6 Ball Slams

16 Double Unders

*Can be held any way.
Score is TOTAL Rounds and Reps.

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