Hammonasset Conditioning + Fitness – MS Strength & Conditioning
Warm-up
300m Run
2X:
5 Push-ups
10 Walking Lunges
5 Lateral Hops
10 Broad Jumps
5 Jumping Squats
10 Inchworms (no pushup)
5 Sit-ups
10 meter side shuffle Right
10 meter side shuffle Left
Finish with 50 Jump Rope Singles
Skill Work
Double Under & Split Jerk work
5 Rounds:
10-15 Double Unders or attempts
4 Split Jerks (switching feet each rep)
Rest 60 sec between rounds
*May increase Split Jerk weight moderately as long as form is good.
Split Jerk (5×4)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
5 Toes to Bar
10 Double Under
15 Air Squats
Game
Coaches Choice
