Hammonasset Conditioning + Fitness – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
8 minute AMRAP:
300 meter row
30 seconds jump squats
30 seconds squatted prayers
30 seconds pvc good mornings
30 seconds pvc pass throughs
Metcon
Metcon (No Measure)
Stations: (5 minute mini AMRAPS, 2 minutes of rest)
10 calorie row
10 kb swings
10 back squats
5 burpees to rig/target
10 box jumps
5 thrusters
*rest 5 minutes then begin 2nd Metcon
Metcon
Metcon (No Measure)
Stations: (5 minute mini AMRAPS, 2 minutes of rest)
10 goblet squats
100 meter run
10 push press
5 push ups
10 db plank row
15 du/30 singles
