HS/MS-Hangman

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

300m Run or Row

2x:

:30 Seconds each movement

Jumping Jacks

Alt Lunges

Sit-ups

Jump Rope Singles

Push-ups

Air Squats

Weightlifting

With PVC Review/Teach Hang Power Clean

Superset:

A1. Hang Power Clean 5×3

A2. Abmat Sit-ups 5×10

Hang Power Clean (5×3)

Focus on form. Work to 3 reps at a moderate weight.

Metcon

Metcon (Time)

For Time:

15 Hang Power Cleans

15 Burpees

75 Jump Rope Singles

12 Hang Power Cleans

12 Burpees

50 Jump Rope Singles

9 Hang Power Cleans

9 Burpees

25 Jump Rope Singles

Game

Musical Med Balls

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