Quad Squad

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up (No Measure)

300m Row/Run

3 Rounds:

10 Med Ball Clean to Press

10 Ring Rows

10 Russian KB Swings

10 Side Lunges

Metcon (No Measure)

4 Rounds per quad

30 sec work each movement

1 min rest between each quad

Wall Balls

Wall Sit

Wall Ball Sit Up

Med Ball Plank

*1 min Row*

KB Swings

Left Arm KB Row

Right Arm KB Row

KB Strict Press

*1 min Jump Rope*

Plate Ground to OH

Plate Side Lunges

Plate Burpees

Plate Russian Twist/Press

*200m Run or 1 min Row*