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 – Endurance
Warm-up
400m Run
400m Row
2x:
5 Kip Swings
10 Air Squats
10 Box Step-ups (5 each leg)
10 Light KB Swings
Metcon
Review Movements
Metcon (Time)
500m Run
50 Abmat Sit-ups
400m Run
40 KB Swings (53/35)
300m Run
30 Box Jumps (24/20)
200m Run
20 Wall Balls (20/14)
100m Run
10 Pull-ups
200m Run
20 Wall Balls
300m Run
30 Box Jumps
400m Run
40 KB Swings
500m Run
50 Abmat Sit-ups
