Announcements
*Pre-order your HCF winter gear! Order sheets located by tv monitors.
*Donate FOOD! Bring in your non-perishables to benefit Shoreline Food Pantry.
Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
partner warm-up
4 rounds:
partner a: row 100 meters
partner b: 20 ab mat sit ups
Metcon
Metcon (No Measure)
8 Minute EMOM
15 DU or 30 singles
and 1 squat clean (heavy)
rest 3 minutes
in 8 minutes complete:
800 meter row
then cycle through:
5 deadlifts
10 box jumps
rest 3 minutes
in 8 minutes complete:
800 meter row
then cycle through:
5 front squats
8 burpees
