MS- Deadlift

Hammonasset Conditioning + Fitness – MS Strength & Conditioning

Warm-up

3X:

5 Perfect Squats

30 sec hold in bottom of the squat

5 Jumping Squats

10 Walking Spiderman lunge/stretch

5 Perfect Push-ups

200m Row

Dynamic Movements

2x:

DB Single Leg Deadlift x10 (5 each leg) *light, warm-up weight

PVC Good Mornings x10

Strength

Teach/Review Deadlift and Tuck-ups/Sit-ups

Superset:

A1. Deadlift 5×5

A2. Tuck-ups/Sit-ups 5×10

Deadlift (5-5-5-5-5)

Stay light, only build if form is good.

Metcon

Review Burpees and KB Swings

Metcon (Time)

4 Rounds for time:

200m Row

10 Burpees

10 KB Swings

Finisher

25 Anchored Sit-ups

25 Supermans

Stretch/Mobility

Game

Squat Hold Freeze Tag

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