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 – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
10-12 minute AMRAP:
10 wall slides
10 squat therapy
50 single jump ropes
10 calories on rower
Metcon
Metcon (No Measure)
8 minute EMOM:
minute 1: 12 high hang power clean
minute 2: 12 box step-ups
at minute 8 begin:
800 meter row or 600 meter run (scale as necessary)
rest until minute 12
at minute 12 begin:
8 minute EMOM:
minute 1: 12 hang power clean
minute 2: 12 box jumps
at minute 20 begin:
800 meter row or 600 meter run (scale as necessary)
rest until minute 24
at minute 24 begin:
8 minute EMOM:
minute 1: 12 power cleans
minute 2: 12 box jump overs
at minute 32 begin:
800 meter row or 600 meter run (scale as necessary)
