HS/MS- EMOM Rotation

Hammonasset Conditioning + Fitness – MS Strength & Conditioning

Warm-up

5 min AMRAPS

Group A:

200 m Run

5 Push-ups

10 Sit-ups

20 Jumping Jacks

Group B:

200 m Row

5 Burpess

10 Supermans

20 Mountain Climbers

Metcon (No Measure)

6 EMOM at each station then rotate

Station 1

Odd min: 15 Air Squats

Even min: 12 Push-ups

Station 2

Odd min: 15 KB Swings

Even min: 15 Sit-ups

Station 3

Odd min: 20 Ball Slams

Even min: 40 Mountain Climbers

Station 4

Odd min: 6-8 Calorie Row

Even min: 30 sec Plank Hold

Game

Coach’s Choice

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