Hammonasset Conditioning + Fitness – MS Strength & Conditioning
Warm-up
500m Row
:30 sec on/:30 sec off Coach Led warm-up 2X:
Jumping Air Squats
Push-ups
Jump Rope
Sit-ups
Modified Burpees
Dynamic Movements
Banded Mobility:
20m Banded Lateral Walks
10 Banded Pass Throughs
Banded Leg Stretches
Metcon
Review all movements for WOD
Metcon (Time)
For Time
20 Box Jumps
20 Kettlebell Swings
20 Lunges
20 Knees-to-Elbows
20 Air Squats
20 Push Press
20 Back Extensions
20 Wall Balls
20 Burpees
20 Double-Unders (40 Singles)
Finisher
Game- Coaches’ Choice
