Hammonasset Conditioning + Fitness – MS Strength & Conditioning
Warm-up
500 meter row
3 Rounds:
5 Broad Jumps
10m Bear Crawl
5 Push-ups
10m Crab Walk
20 Mountain Climbers
Finish with another 500 meter row
Weightlifting
Back Squat – focus on knees out & keeping good form – focus is light weight with good form
Back Squat (4-4-4-4)
In-between each set of squats perform:
5 abmat situps
5 back extensions
Rest 60 seconds
Metcon
Review movement standards for wall balls, ring rows and SDHP
Metcon (AMRAP – Reps)
1 min at each station
3 Rounds
1. Cal Row
2. Wall Ball
3. KB SDHP
4. Ring Rows
5. Rest
Count total reps each round
Game
Med Ball Soccer
