Hammonasset Conditioning + Fitness – MS Strength & Conditioning
Warm-up
300m Indian Sprint Run
3 Rounds:
10 Light DB Push Press
10 Air Squats
10 Ring Rows
Then Group Dynamic Movements (running drills/stretches)
High Knees
Butt Kickers
Karaoke
Leaning Hops
Bear Crawl
Frankenstein Walk
Skill Work
Mini Pull-up Clinic
Metcon
Metcon (Time)
3 Rounds For Time:
300m Run
21 AB-Mat Sit Ups
15 HRPU
9 Suitcase Deadlifts
6 Pull-ups (or 9 Ring Rows)
15 Min Time Cap
Game
Coach’s Choice
