Hammonasset Conditioning + Fitness – MS Strength & Conditioning
Warm-up
warm up 4 (No Measure)
Row 100m
Ring Row x 10
Squat Therapy x 10
Lunge Complex x 10 (5 each leg)
Row100m
Wide Push ups x 10
Dive Bombers x 5
Row 100m
KB Press x 10
KB Swing x 10
repeat until coach stops you.
(8-10 minutes)
Skill
Shoulder to Overhead movements
Weighted Step-ups/Box Jumps
Weightlifting
Shoulder Press (5×5)
A1: Shoulder Press
A2: Weighted Box Step-ups x10
Metcon
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
5 Push Press
10 Box Jumps
300m Run
Game
Musical Wall Balls
