Hammonasset Conditioning + Fitness + Fitness – Conditioning
Warm-Up
Warm-Up (No Measure)
1 ROUND
:30 Row (Easy)
:30 Row (Easy/Moderate)
:30 Row (Moderate)
10 Russian KB Swings
10 Alt Lateral Lunges
10 Scap Pull-Ups
10/10 Leg Swings
into…
1 ROUND
1:00 Row (Moderate/Hard)
8 KB High Pull
8 Alt Curtsy Lunges
8 Kip Swings
10/10 Leg Swings
Workout
Metcon (Calories)
IN TEAMS OF 2…
AMRAP x 18 MINUTES*
10 Alt. KB Goblet Lunges (70/53)
10 Toes to Bar
*While P1 works through 10 Alt. Lunges + 10 Toes to Bar, P2 accumulates max calories on the Rower. Once P1 finishes, partners will switch.
(Score is Total Cals)
Post-Workout Strength
Metcon (No Measure)
3 SETS*
10/10 Single Leg DB Glute Bridge-Up
10 Alt. Plate Around the Worlds
*Athlete Choice for weight on both movements.
-Rest as Needed b/t Sets-
(No Measure)
