Hammonasset Conditioning + Fitness – MS Strength & Conditioning
Warm-up
250m row then
2-3 rounds
10 jumping jacks => 2 broad jumps
10 mountain climbers => 2 cartwheels
5 slow squats => 5 burpees
10m frankenstein walk
Weightlifting
Review KB Sumo Deadlift
– proper starting position
– finishing position
– driving through heels
KB Sumo Deadlift
5-5-5-5
Ab Mat sit ups
10-10-10-10
Rest 30 seconds between sets
Sumo Deadlift (4×5)
Metcon
Metcon (AMRAP – Rounds and Reps)
5 Min AMRAP
5 box step ups
5 push ups
20 single unders
Rest 2 minutes
Metcon (AMRAP – Rounds and Reps)
5 Min AMRAP
5 toes to rig
5 kb sumo deadlifts
20 mountain climbers
Game
Coach’s choice
Stretch/Mobility
Couch Stretch
