Hammonasset Conditioning + Fitness – MS Strength & Conditioning
Warm-up
8-10 min AMRAP:
200m Run/Row
10 Box Step-ups
10 Box Push-ups
30 Jump Rope Single Unders
10 PVC Pass Throughs
Gymnastics
9-12 min EMOM:
1. 2 Wall Walks or 30 sec Handstand Hold
2. 30 sec Hollow Hold/Hollow Rocks
3. 5-8 Banded Strict Pull-ups
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
500m Row
10 Box Jumps
15 Knee Raises
Game
Coach’s Choice
