Hammonasset Conditioning + Fitness – MS Strength & Conditioning
Warm-up
Warm-up (No Measure)
3 – 4 rounds of: @ easy pace
100m Run
5 Med Ball Thrusters
5 Broad Jumps
5 Inch Worm – no push ups
7/5 Cal Row
then…
1x Dynamic 90’s x 5 each arm
Weightlifting
Superset:
A1: Front Squat 5×5
A2: Abmat Sit-ups 5×10
Front Squat (5-5-5-5-5)
Focus on form, moderate weight
Metcon
Metcon (Time)
5 Rounds for time:
12/9 Cal Row
10 Burpees
10 Goblet Squats
** Rest 1 min btwn rounds.
** Subtract your rest at the end, minus 4 minutes from your end time.
** These should be performed at hard efforts. Try to stay consistent each round.
Game
Coach’s Choice
