Hammonasset Conditioning + Fitness – MS Strength & Conditioning
Warm-up
200m Row
Then 2x:
10 Sit-ups
10m Inchworms
10 Jump Squats
10m Bear Crawl
10 Burpees
10m Broad Jumps
10 DB Presses (light)
Finish with 200m Run
Skill
Teach TTB/KTE/KTC progressions & Wall Walks
9 min EMOM:
Min 1: 4 Strict TTB/KTE/KTC + 4 Kip Swings
Min 2: 2 Wall Walks
Min 3: 100m Run
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min Partner AMRAP—one partner holds plank position while the other completes the following:
10 KB Swings
10 Lunge Steps
Partners switch positions and repeat.
Game
Everybody is it!
