HS/MS- Press It

Hammonasset Conditioning + Fitness – MS Strength & Conditioning



200m Run

1 min Jump Rope

10 Air Squats

:30 sec Down Dog

5 Push-ups

10 Ring Rows

:30 sec Plank

200m Row


10 PVC Pass Throughs

10 Figure 8s (5 each direction)


Review Shoulder Press & DB Push Press:


A1: Shoulder Press 4×3

A2: Ab Mat Sit-ups 4×15

A3: Rest

Shoulder Press (3-3-3-3)


Review Lunge and Burpee standards

Metcon (AMRAP – Reps)

3 Rounds:

1:00 – DB Push Press (5#-10#)

1:00 – DB Walking Lunges

1:00 – Burpees

1:00 – Rest
Score will be total Burpees after the 3 rounds.


Plank Ball (like Hot Potato):

Kids hold a plank position in a circle. While the music is on, players must maintain the plank and pass the “hot potato” med ball with a single hand or head-butt. when the music stops, the player who last touched the potato must go to the center of the circle and perform a designated exercise for 3-5 reps. Play resumes after the exercise is complete.