Hammonasset Conditioning + Fitness – MS Strength & Conditioning
Warm-up
2-3 rounds:
300m run or 400m row
5 push ups
5 broad jumps
50m farmers carry
5 toes to rig
5 kettlebell swings
Gymnastics
Review
– Handstand hold
– Wall walks
– Rope climbs
9min EMOM
A. 1 rope climb
B. 2-3 wall walks or :20 sec handstand hold
C. Sprint 100m
Metcon
Metcon (AMRAP – Rounds and Reps)
10min AMRAP
10 russian twists w/med ball
8 wall balls
6 ring rows
4 burpees
Stretch/Mobility
Banded shoulder stretches
Game
Coach’s Choice
