Hammonasset Conditioning + Fitness – Bootcamp/HIIT
Warm-up
400m Row then
2x:
5 Walkouts
10 Squat Jumps
10 Lunges
5 Strict Pullups/8 Ring Rows
Finish with:
10 Banded Pass Throughs
10 Banded Figure 8s (5 each direction)
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
5 Ring Rows (3 Pull-ups)
10 Box Jump/Step Overs
15 Deadlifts
200m Row
Rest 2 min
AMRAP 15
3 Wall Walks
6 Front Squats
12 Push-ups
200m Run
Rest 2 min
AMRAP 5
15 Sit-ups
30 Jump Rope Singles
