Hammonasset Conditioning + Fitness – Bootcamp/HIIT
Warm-up (No Measure)
10 Min AMRAP @ easy pace:
30 Jump Rope Singles
10 Squat Therapy
10 Frankenstein Walks
10 Push Ups
10 Foam Roller Snow Angels
Metcon (No Measure)
*DECK OF CARDS*
Round 1 (Even cards & Face cards)
Hearts–Wall Balls
Clubs—Ball Slams
Spades–OH Plate Lunges*
Diamonds–Mountain Climbers*
Joker–500m Row
Round 2 (All Cards)
Hearts–Burpees
Clubs–Deadlifts
Spades–Bar Hopovers
Diamonds–KB Swings
Joker–200 Jump Rope Singles
*Lunges are double the face value of the card pulled
*Mountain Climbers are 10X the face value of the card pulled
