Hammonasset Conditioning + Fitness – Vista
Warm-up
Vista Warm up 3 (No Measure)
3x or 5:00
30 seconds in the bottom of the squat
10 lunges
Plank hold or attempt
10-meter alligator crawl
10-meter crab walk
alternative: duck walks
Skill
Thruster
Teaching
Squat – focus on staying engaged at the bottom
OH Press
Combine
THEN
A1: Medball Thrusters x 3
A2: Med Ball Slams x 3
Metcon
Metcon (No Measure)
5 rounds
5 Thruster
5 ring rows
6 x 10-meter shuttle run
