Hammonasset Conditioning + Fitness – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
2-3x:
5 inchworms
10 dynamic 90’s
15 DU/30 singles
100 meter run
Metcon
Metcon (Time)
Partner Workout:
2,200 meter row (split)
22 clean and press/jerk (each)
1,600 meter row (split)
16 clean and press/jerk (each)
1,000 meter row (split)
10 clean and press/jerk
rest 5 minutes then begin 2nd Metcon:
*one person working at a time.
*row is to be spit evenly.
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP:
20 front squats
20 push ups
20 deadlifts
20 ab mat sit ups
200 meter run together
*reps are to be split evenly.
*one person working at a time.
