Hammonasset Conditioning + Fitness – Bootcamp/HIIT
Warm-up (No Measure)
300m Run/Row then
3 Rounds:
30 Jump Rope Singles
5 Walkouts w/ Push Up
10 Banded Air Squats
10 Reverse Lunges (5/side)
10 Hanging Shoulder Shrugs
Upon completion of the 3 rounds, spend a few minutes working through wrist warm up:
*Clasped circles (right/left)
*Palm down forward/backward rocks
*Palms up forward/backward rocks
*Wrists together side to side rocks
*Inverted palm down finger grabs
Metcon (No Measure)
EMOM 16 (30 sec rest after each minute)
Min 1: 5 Box Walks into Strict HSPU/Forearm Plank
Min 2: 12 DB Hang Squat Cleans/Prisoner Squat
Min 3: 12 TTB/ Knees to Chest/Max time Bar Hang
Min 4: 15 Squat Jumps to Target/Side Plank
*Rest 2 minutes*
EMOM 16 (30 sec rest after each minute)
Min 1: 10 Push Ups/Max KB Swings
Min 2: 5 Burpees/Max DUs (Singles)
Min 3: 10 Deadlifts/Max Bar Hopovers
Min 4: 10 DB Lunges/Max Cross Under Mountain Climbers
*Rest 2 minutes*
Plank Challenge
