Hammonasset Conditioning + Fitness – MS Strength & Conditioning
Warm-up
3x:
300m Row
10 Air Squats
10 Push ups
10 Lunges
10 PVC Pass Throughs
Skill
Teach/Review:
Shoulder to Overhead movements
Weighted Step-ups/Box Jumps
Weightlifting
Depending on class size, split into partners. One partner completes shoulder press x5 while the other partner completes weighted box step-ups x10, then switch. Complete a total of 5 rounds each.
Shoulder Press (5×5)
A1: Shoulder Press
A2: Weighted Box Step-ups x10
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
5 Push Press (bar or DB)
10 Step Ups
300m Run/Row
Game
Coach’s Choice
