Week 1

Hammonasset Conditioning + Fitness – Vista

Warm-up

Vista Week1 (No Measure)

2x or 5:00

10-meter alligator crawl

10-meter duck walk

20-meter crab walk

5 super-slow squats

200-meter row

Skill

Push-ups

Push-up – focus on external rotation of shoulders and plank

Metcon

Metcon (No Measure)

50-meter run/walk

10 push-ups

20 sit-ups/knee raises

30 jumping jacks

20 sit-ups/knee raises

10 push-ups

50-meter run/walk

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