Hammonasset Conditioning + Fitness + Fitness – Conditioning
Warm-Up
Warm-Up (No Measure)
AMRAP x 5 MINUTES
50m Run
10 Glute Bridge Ups
5 Empty BB RDL
Into…
AMRAP x 5 MINUTES
10 Toe Touch + Jumping Jack
5/5 Single Leg RDL
5 Vertical Jumps
Strength
Deadlift (5-5-5*)
*Start light and build to light-moderate. This is Deload Week.
(Score is Weight)
Week 10 of 11
Workout
Metcon (AMRAP – Reps)
8 SETS (:20 ON/ :10 OFF)
MOVT 1 – DBL KB Deadlift (53/35)
MOVT 2 – Box Jumps (24/20)
MOVT 3 – Russian KB Swing
MOVT 4 – Alt. KB Goblet Step-Ups
*1 SET= MOVT 1-MOVT 4.
(Score is Total Reps)
KG KB: (24/16)|(16/12)
