Unbroken

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

8-10 min AMRAP:

5 Burpees

10 Cal Row/100m Run

10 Wall Balls (light)

4 Inch Worms

Then:

5 Push-up to Down Dog

30 sec Child’s Pose

30 sec Samson Stretch (15 sec each side)

10 PVC Pass Throughs

Metcon

Metcon (No Measure)

Rowing Sprints As Fast As Possible

10 Calories – rest 30 seconds

10x

Metcon (No Measure)

1 Round

35 sec on/25 sec off

Wall Balls

KB Swings

Bicycle Crunches

Jump rope

Push Ups

KB Goblet Squats

Ring Rows

Burpees

Rest 1 min

Metcon (No Measure)

2 Rounds

40 sec on/ 20 sec off

Mountain Climbers

Air Squats

Weighted Flutter kick

DB Shoulder Presses

Plate Ground to OH

Plank

Stretch/Mobility

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