HS/MS-Bench

Hammonasset Conditioning + Fitness – MS Strength & Conditioning

Warm-up

Rotate through:

200m Run

1 min Bike

1 min Row

1 min Jump Rope

Then:

Sampson Stretch

Banded Fig 8’s

Dynamic Movements

10 minutes:

10 PVC Pass Throughs

10 Push-ups

20 Superman

200m Row

Weightlifting

Superset 5 Rounds:

A1: Bench Press x5

A2: Anchored Sit-ups x10

Bench Press (5-5-5-5-5)

stay light to moderate.

Metcon

Metcon (Time)

3 rounds for time of:

Row 200 meters

100-m DB farmers carry

16 DB Snatch (8 each arm)

100m DB waiters walk (50 meters-right arm 50 meters- left arm)

Stretch/Mobility

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