Slow and Low That is the…
Hammonasset Conditioning + Fitness + Fitness – Conditioning
Warm-up
AMRAP 7
10 Scap Push-Ups
:20 Crossbody Mountain Climbers
:20 Up-Downs
:20 Deadbugs – Tuck-Ups – V-Ups*
10 Lunges
*Round 1 Deadbugs, Round 2 Tuck-Ups, Round 3 V-Ups
Weightlifting
Tempo Bench Press (4×3)
3 Seconds Down
1 Second Up
Keep weight Moderate/Heavy.
Metcon
Metcon (AMRAP – Reps)
EMOM 12
Minute 1- :50 Up-Downs
Minute 2- :50 V-Ups
Minute 3- :50 KB Goblet Lunges (53/35)
Score is Total Reps.