Hammonasset Conditioning + Fitness – MS Strength & Conditioning
Warm-up
200 m Run
200 m Row
3x
5 Push-ups
10 Sit-ups
15 Jumping Jacks
Metcon (No Measure)
6 EMOM at each station then rotate
Station 1
Odd minutes
15 Air Squats
Even minutes
12 Push-ups
Station 2
Odd minutes
15 kb swings
Even minutes
15 Sit-ups
Station 3
Odd minutes
15 Ball Slams
Even minutes
20 Mountain Climbers
Station 4
Odd minutes
8 Calorie Row
Even minutes
30 second Plank
Game
Coach’s Choice
