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
Overhead Squat
Must be taken from the ground
Squat – focus on staying engaged at the bottom
10 lb plate
Metcon
Metcon (No Measure)
5 rounds
5 squats with 3-second paused at the bottom with 10 lb plate
10 Toe to extension with 10 lb plate
15 step ups onto 10 lb plate
1 lap run
