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Hammonasset Conditioning + Fitness + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

5 Inch Worm Push Ups

10 Empty Barbell Deadlifts

15 Glute Bridges

Into…

2 ROUNDS

5 Up Downs + 5 Burpees

5/5 Single Leg Deadlifts

200m Row

Strength

Deadlift (ON A 20:00 RUNNING CLOCK…
Build to a Heavy 2-Rep )

Re-Test Day!

(Score is Weight)

Week 11 of 11

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

8 Deadlift (225/155)

12 Burpees

250/200m Row

(Score is Rounds + Reps)

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