Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
100 meter row
10 air squats
10 sit ups
5 inchworms
Metcon
Metcon (Time)
Round 1:
21 shoulder to overhead
18 anchored sit ups
15 box jumps
row/run 400 meters
rest 2 minutes
Round 2:
21 box jumps
18 shoulder to overhead
15 anchored sit ups
row/run 400 meters
rest 2 minutes
Round 3:
21 anchored sit ups
18 box jumps
15 shoulder to overhead
row/run 400 meters
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP
5 pull ups
10 kb swings
15 du/30 singles
