HS/MS-Endurance II

Hammonasset Conditioning + Fitness – MS Strength & Conditioning



20 Jump Rope Singles

10 Air Squats

5 Perfect Push-ups

10 Squat Jumps

5 Burpees

Then Group Dynamics (gym length):

High Knees

Butt Kickers

Bear Crawl

Crab Walk

Frankenstein Walks


Metcon (No Measure)

6 min EMOM

10m Shuttle Sprints (work :30-:45 sec)

*try to maintain same number of gym lengths each minute!


Review movement standards (split into groups if large class)

Metcon (No Measure)

DB Suitcase Deadlifts

KB Swings

Box Jumps



3 Rounds

1st: 1:30 min work, 45 sec rest

2nd: 1 min work, 30 sec rest

3rd: 45 sec work, 15 sec rest


Group PVC Switch Drill—Each athlete stands their PVC on end and creates a circle. Coach calls out “right” or “left” and athlete must move that direction catching their neighbor’s PVC before it falls. If PVC hits the ground the athlete must do 2 Burpees before next round. To increase difficulty have athletes take a step back each round, making the circle l