At Half Mast

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up (No Measure)

300m Row then


10 Walkouts w/ Push Up

10 Supinated Grip Ring Rows

10 Sissy Squats

10 Straight Leg Sit Ups

Metcon (No Measure)

20sec work: 10sec rest X 8

-Bench Hopovers/SL Push Up

-SA DB Floor Press/SA DB Plank Row

-Med Ball Burpee/Med Ball Slam

-Row/Rower Sit Up

-BW Barbell C2B PUs/Walking Hover

-Bent Over BB Switch Row/Wtd Squat Jumps

-Bench Pistols/Candlesticks
For each couplet, the first movement is repeated 4 times then the second movement is repeated 4 times.