Hammonasset Conditioning + Fitness – MS Strength & Conditioning
Warm-up
8-10 min AMRAP (warm-up pace)
100m Run
5 Inchworms
10 Air Squats
15 Jumping Jacks
20 Mountain Climbers
Then:
Partner Plank Med Ball Pass
Weightlifting
Coach Led:
5 PVC Good Mornings (slow)
Deadlift Movement Standards
Partner Up!
5 sets of:
Deadlift x5
Abmat Sit-ups x10
One partner does DL while the other partner does sit-ups, then switch. Make sure each partner does 5 rounds of both movements.
Deadlift (5×5)
May build each set, but keep weight moderate. Work on form. Record heaviest weight.
Metcon
Metcon (Time)
4 Rounds for Time:
100m Run
20 Walking Lunges
10 Hand Release Push-ups
20 Jump Rope Singles
Game
Coach’s Choice
