Hammonasset Conditioning + Fitness + Fitness – Conditioning
Warm-Up (No Measure)
INTO LINE DRILLS (~25ft. increments)
Toe Walk → Heel Walk
Karaoke → High Knees
Bear Crawl → Quad Crawl
INTO 2 ROUNDS
6 Up-Downs → Burpees
6/6 Hammer Curls → 6 DB Hang Muscle Cleans
6 Hollow Rocks
*The arrow denotes switching movements in the second round.
Metcon (AMRAP – Rounds and Reps)
EMOM x 20 MINUTES
MIN 1&2 – AMRAP of…24 Double Unders + 6 Alt. DB Devil’s Clean (50/35)*
MIN 3 – 200m Run
MIN 4 – Rest
*Start from the beginning every round.
(Score is Lowest Rounds + Reps)
IN TEAMS OF 2…
*Partners alternate every 100m until complete 800m total.
(Score is Time)