Hammonasset Conditioning + Fitness – Conditioning
Warm-Up
Warm-Up (No Measure)
2:00 Row
Into…
2 ROUNDS
10 Banded Pull Aparts
6 Alt. Bottom of Squat Thoracic Rotations
10 Banded Ws
6 Scap Pull-Ups + 6 Kip Swings
Into…
2:00 Row
Strength – Performance
Overhead Squat (3×6*)
*Build to a Moderate-Heavy weight and stay at that weight across all sets.
(Score is Weight)
Strength – Fitness
Front Squat (3×6*)
*Build to a Moderate-Heavy weight and stay at that weight across all sets.
(Score is Weight)
Workout – Performance
EMOM x 16 MINUTES (AMRAP – Reps)
MIN 1+2 – 250/200m Row + 20 Toes to Bar
MIN 3 – Max Overhead Squats (115/75)
MIN 4 – Rest
(Score is Total Reps of Overhead Squats)
Workout – Fitness
EMOM x 16 MINUTES (AMRAP – Reps)
MIN 1+2 – 250/200m Row + 15 Toes to Something
MIN 3 – Max Front Squats (115/75)
MIN 4 – Rest
(Score is Total Reps of Front Squats)
