MS- Bar Keeper

Announcements

*Pre-order your HCF winter gear! Order sheets located by tv monitors.
*Donate FOOD! Bring in your non-perishables to benefit Shoreline Food Pantry.

Hammonasset Conditioning + Fitness – MS Strength & Conditioning

Warm-up

:30 Seconds each movement

Easy Row

Hollow Hold

Moderate Row

Arch Hold (superman position)

Then:

200 Meter Run + 10 meter Group Dynamics:

Quad Stretch

Knee to Chest

Solider Kicks

Cradle Stretch

Walkouts w/push-up

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Movement Prep

Review gymnastics movements and progressions/modifications

Pull-up Prep:

10 Scap Pull-ups

3 Kip + Kick (shoulders, toes)

3 Kip + Kick + Pop (shoulders, toes, hips. No Pull With Arms)

3 Kip Swings

3 Pull-ups (Banded/Jumping)

TTB Prep:

3 Knee raises

3 Knees as high as possible

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

Buy-In: 300 Meter Run

Followed By…

21 Ring Rows

15 Calorie Row
Rest 3 min

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 300 Meter Run

Followed By…

15 Knee Raises

10 Calorie Row
Rest 3 min

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 300 Meter Run

Followed By…

9 Pull-ups (Banded/Jumping)

6 Calorie Row

Game

Coach’s Choice

Share