Hammonasset Conditioning + Fitness – MS Strength & Conditioning
Warm-up
300m Run
3 Rounds:
5 Broad Jumps
10m Bear Crawl
5 Push-ups
10m Crab Walk
20 Mountain Climbers
Skill Work
Teach/Review Squats with PVC—Front, Back, Over Head.
Heel balance drill (using 2.5 lb or 5 lb plates)
Mini Group WOD: (5-8 min)
In 2-3 relay-style groups, cross the squares by doing 1 heel-balance squat on each one. If your toes touch the ground, head back to the beginning, do 3 burpees, and try again. Once you make it across, do 3 knees raises and run 10m back to the start.
Metcon
Review movement standards for wall balls, ring rows and goblet squat
Metcon (AMRAP – Reps)
1 min at each station
3 Rounds
1. Cal Row
2. Wall Ball
3. Ring Rows
4. KB Goblet Squat
5. Rest
Count total reps each round
Game
Med Ball Soccer
