Hammonasset Conditioning + Fitness – MS Strength & Conditioning
Warm-up
10 minutes:
200 m Run
5 Push-ups
10 Sit-ups
15 Jumping Jacks
Then Group Dynamic:
High Kneees
Butt Kickers
Broad Jumps
Crab Walk
Inchworm
Bear Crawl
Frankenstein Walk
Metcon
Review movement standards
Metcon (No Measure)
6 EMOM at each station then rotate
Station 1
Odd: 15 Air Squats
Even: 10 DB Push Press
Station 2
Odd: 10 KB swings
Even: 15 Sit-ups
Station 3
Odd: 15 Ball Slams
Even: 30 Mountain Climbers
Station 4
Odd: 100m Run
Even: 30 second Plank
Game
Coach’s Choice
