Hammonasset Conditioning + Fitness – MS Strength & Conditioning
Warm-up
300m Run
2x:
10 walking lunges
5 ring rows
10 squat therapy
5 push-ups
Then finish with:
300m row
Skill Work
Pull-ups
Review monkey hang, kip swing, and hollow body position
12 min EMOM
A. 20 sec hang
B. 20 sec hollow body hold
C. 8 kip swings
Metcon
Metcon (AMRAP – Rounds and Reps)
Mini Cindy (AMRAP – Rounds and Reps)
10 min AMRAP:
5 pull-ups/ring rows
10 push-ups
15 air squats
Finisher
Group Deadbug
Game
Coach’s Choice!
