Hammonasset Conditioning + Fitness – MS Strength & Conditioning
Warm-up
300m Run/Row
Grab a partner for Med Ball Warm-up:
Squat Pass x20
Rugby Pass x20 (10 each side)
Burpee Chest Pass x20
Sit-up Pass x20
Finish with another 300m Run/Row
Dynamic Movements
3 Rounds:
5 Dips
15 Sit-ups
Metcon
Review/warm-up DB Thruster & Burpee Box Step-ups
Metcon (Time)
21-15-12-9
DB Thrusters
Burpee Box Step-ups
Run 400m after each round
