Hammonasset Conditioning + Fitness – Bootcamp/HIIT
Warm-up
200m Run or 300m Row
2-3x:
5 Walkouts w/pushup
10 Jump Squats
5 Toe Touch to Reach
10 Air Squats
5 PVC/Banded Pass Throughs
:30 sec Plank Hold
Metcon
Metcon (No Measure)
5 Rounds:
30 sec sprint Row or Bike
20 Bicycle Crunches
Rest 1 mintue
Metcon (No Measure)
40 Seconds on / 20 off
3 Rounds
Air Squats
Ring rows
Mountain Climbers
Flutter Kicks
Lunges
Burpees
Starfish
Dips (ring, box or matador)
Jump Rope
Rest 1 minute
Metcon (No Measure)
5 Rounds:
30 sec on/30 seconds off Row or Bike
