Hammonasset Conditioning + Fitness – Bootcamp/HIIT
Warm-up
300m Run
3x:
5 Burpees
10 Russian KB Swings (light)
10 Box Step-ups
5 Inch Worms
Finish with 400m Row
Metcon
Metcon (Time)
3 Rounds:
200m Run
10 Cal Row
Rest 3 min
Metcon (No Measure)
3 Rounds
45 seconds on / 15 seconds off
Shuttle Sprints
Ring Rows
Flutter Kicks
Jump Rope (DUs or Singles)
Kettlebell Swings
Med Ball Twists
Burpees
Goblet Squats
Plank Hold
