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Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up (No Measure)

10min AMRAP @ easy pace

30 Jump Rope Singles

5 Walkouts w/ Push Up

5 PVC Pass Throughs

10 PVC OH Squats

10 Lunges

20 Mountain Climbers

Metcon (No Measure)

EMOMs (each EMOM is repeated 4X)

1) 10 Deadlifts/40 Mountain Climbers

2) 10 Spider Push Ups/20 High Knees

3) 10 Barbell Rollouts/20 DUs

4) 10 Curtsey Lunges/40 Mountain Climbers

5) 10 SA DB OH Squat/20 High Knees

6) 10 Cossack Squats/20 DUs
Each EMOM is repeated 4X straight through followed by 1 min rest after minute 4 is complete

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