Liar, Liar Legs on Fire

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

12 min Warm-up Pace AMRAP:

100m

10 Air Squats

10 Sit-ups

10 Frankenstein Kicks

10 Walking Lunges

5 Burpees

30 sec Child’s Pose on Med Ball

30 sec Up Dog to Down Dog

Metcon

Metcon (No Measure)

30 Sec Right Side Lunge (DB optional)

30 Sec Left Side Lunge

10× Jump Squats

Repeat 5×

Run 200m

30 Bicycle Crunches

Rest 1 min

30 Sec Weighted Wall Sit

30 Sec Goblet Squat

10× Jump Lunges

Repeat 5×

Run 200m

20 Sit-ups

Rest 1 min

30 Sec Right Lead DB Box Step-Up

30 Sec Left Lead DB Box Step-Up

30× Med Ball Toe-Tappers

Repeat 5×

Run 200m

10 V-ups

Rest 1 min

30 Sec Sumo Deadlift

30 Sec Forearm Plank Hold

40× Jump Rope Singles

Repeat 5×

Run 200m

5 Burpees

Done!

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