Funday

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Run

10 Slam Ball Deadlifts

20 Alt. Shoulder Taps

10 Alt. Dead Bugs

INTO…

2 ROUNDS

100m Run

10 Slam Ball G2OH

5 Push-Ups to Pike

10 Alt. Bird Dogs

Strength

Bench Press (6-4-2*)

*Start Moderate and Build to a Moderate-Heavy Weight. Superset each set with 15 Banded Pull-Aparts and 20 Banded Hammer Curls.

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

EMOM x 20 MINUTES

MIN 1 & 2 – 400m Run

MIN 3 & 4 – AMRAP of the following*…

5 Hand Release Push-Ups

7 Ball Slams (20/14)

9 Sit-Ups

*Pick Up Where You Left Off.

(Score is Total Rounds + Reps)

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