Hammonasset Conditioning + Fitness – MS Strength & Conditioning
Warm-up
3x:
200m Run
4 Inchworms
8 Burpees
12 Light Russian KB Swings
16 Walking Lunges
20 Mountain Climbers
Dynamic Movements
10 PVC Pass Throughs
10 PVC Fig 8’s
10 PVC Good Mornings
Weightlifting
Superset:
A1: Deadlift 5×5
A2: Jog 5x100m
A3: Rest 45-60 sec
Deadlift (5-5-5-5-5)
build weight slowly, focus on form
Metcon
Metcon (Time)
21-15-9 reps of:
Deadlift
Hand Release Push-ups
*Rest 2 minutes
21-15-9
Burpees
Sit ups
*Rest 2 minutes
21-15-9
KB Swings
Goblet Squat
Score is total time including rest.
Game
Coaches Choice
