Row Row Row Row
Hammonasset Conditioning + Fitness + Fitness – Conditioning
Warm-up
Warm-Up (No Measure)
EMOM x 8 MINUTES (:40 ON/:20 OFF)
MIN 1 – Knee/Standard Push-Ups
MIN 2 – Row (Moderate Pace)
MIN 3 – Ring Rows
MIN 4 – Row (Moderate Pace)
MIN 5 – Deficit Push-Ups (w/ Light DBs)
MIN 6 – Row (Aggressive Pace)
MIN 7 – No Push-Up Renegade Row (w/ Light DBs)
MIN 8 – Row (Aggressive Pace)
Workout
Metcon (Calories)
ON A 3:00 RUNNING CLOCK…
30 Push-Ups
Max Cal Row in Time Remaining
-Rest 1:30-
ON A 3:00 RUNNING CLOCK…
30 Ring Rows
Max Cal Row in Time Remaining
-Rest 1:30-
ON A 3:00 RUNNING CLOCK…
30 DB Deficit Push-Ups (50/35)
Max Cal Row in Time Remaining
-Rest 1:30-
ON A 3:00 RUNNING CLOCK…
30 Alt. No-Push-Up Renegade Row
Max Cal Row in Time Remaining
(Score is Total Cals)
Finisher
Metcon (No Measure)
3 SETS
20 Alt. DB Curls
15-20 Close Grip Incline DB Bench Press*
-Rest as Needed b/t Sets-
*Use Med Ball for Incline.
(No Measure)