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
Skill
Goblet Squat
Squat – focus on staying engaged at the bottom
Metcon
Metcon (No Measure)
5 rounds
5 squats with 3-second paused at the bottom
5 ring rows
6 x 10-meter shuttle run
