Up Down and All Around
Hammonasset Conditioning + Fitness – Conditioning
Warm-up
AMRAP 3
30 Crossbody Mountain Climbers
8 Lunges (DB Goblet Optional)
10 DB Bent Over Rows
-Rest 1:00-
AMRAP 3
5 Up-Downs
6 Air Squats
5 Ring Rows
Weightlifting
Back Squat (2×5 @ 60%)
*Base percentages off 5-Rep Heavy Set if Possible.
Back Squat (3 x 5 @50%)
*Base percentages off 5-Rep Heavy Set if Possible.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 2
2 Up-Downs Over Bar
4 Front Squats (95/65)
2 Strict Pull-Ups
-Rest 1:00-
AMRAP 3
3 Up-Downs Over Bar
6 Front Squats
3 Strict Pull-Ups
-Rest 1:00-
AMRAP 4
4 Up-Downs Over Bar
8 Front Squats
4 Strict Pull-Ups
-Rest 1:00-
AMRAP 3
3 Up-Downs Over Bar
6 Front Squats
3 Strict Pull-Ups
-Rest 1:00-
AMRAP 2
2 Up-Downs Over Bar
4 Front Squats
2 Strict Pull Ups