Get Outside
Hammonasset Conditioning + Fitness + Fitness – Conditioning
Warm-up
3 Rounds
100m Jog
5 Scap Push-Ups
10 Alternating Reverse Lunges
20 Alternating Plank Shoulder Taps
Into…
2 Rounds
50m Single Arm Suitcase Carry/Side
:30 Wrist Extension + Flexion Stretching
Push-Up Negatives (:03 lower)
:20/:20 Single Arm Plank
Strength
EMOM 12
Minute 1- 16 Alternating DB Goblet Cossak Squats or DB Goblet Curtsy Squats
Minute 2- 8/8 DB Upright Row
Minute 3- :40 DB Slides
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14
100m Double DB Suitcase Carry (50/35)
15 Push-Ups
20 Single DB Front Rack Reverse Lunges