Interval Mania

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

10-12 min AMRAP (warm-up pace):

100m Run/10 Cal Row

5 Walkouts w/push-up

10 Air Squats

5 Burpees

10 Sit-ups

10 Walking Lunges

Metcon

Metcon (No Measure)

4 Rounds

:30 sec Pullups

40 Jumping Jacks

20 Burpees

Rest 1 min after each round

Metcon (No Measure)

4 Rounds

50 Mountain Climbers

10 Pushups

1 min Straight Arm Plank

1 min Jump Rope

Rest 1 min after each round

Metcon (No Measure)

4 Rounds

10 Box Dips

60 High Knees (30 each knee)

10 Curls with Resistance Bands

Rest 1 min after each round

Metcon (No Measure)

4 Rounds

100m Sprint

10 Squat Jumps

20 Lunges

20 Calf Raises

Rest 1 min after each round

Metcon (No Measure)

4 Rounds

:30 sec Bicycle Crunches

15 Situps

15 Hanging Knee Raises

20 sec Forearm Plank

Rest 1 min after each round

Stretch/Mobility

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