HS/MS–DB Thruster

Hammonasset Conditioning + Fitness – MS Strength & Conditioning

Warm-up

Group A

2 Rounds of:

20 Jump Rope Singles

10 Air Squats

20 Mountain Climbers

Group B

2 Rounds of:

100m Row

10 Push-ups

10 Walking Lunges

Then switch and repeat!

Skill

Teach/Review PVC Thruster as a group.

Then complete 3 Rounds of:

10 PVC Thrusters

10 Ab Mat Sit-ups

Rest 30 sec between rounds

Metcon

Metcon (AMRAP – Reps)

4 Rounds of 30 seconds work (10 sec rest) each of:

Rowing

Push-ups

DB Thrusters

Ring Rows

Rest 1 min between rounds

*Score will be total Thrusters after the 4 rounds

Game

Sharks & Minnows

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