Fantastic Friday
Hammonasset Conditioning + Fitness + Fitness – Conditioning
Warm-up
AMRAP 7
100m Run
10 Alternating Spiderman Lunges
10 Glute Bridge-Ups
10 Air Squats
Weightlifting
Base percentages off of 5 Rep Max/5 Rep Heavy Set.
Record 3×5 Weight.
Back Squat (1×5 @ 65%, 1×5 @ 70%, 3×5 @75%)
Metcon
Rest 1:00 Between Metcons.
Metcon (Calories)
EMOM 6
12/10 Calorie Row
Metcon (Time)
4 Rounds for Time
200m Run
20 DB Goblet Squats (35/20)