Raindrops on Roses

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2x:

200 meter row

30 seconds jump squats

30 seconds squatted prayers

30 seconds pvc good mornings

30 seconds pvc pass throughs

Metcon

Metcon (No Measure)

Stations: (5 minute mini AMRAPS, 2 minutes of rest)

10 calorie row

10 kb swings

10 front squats

5 burpees

5 box jumps

10 db thrusters

Metcon

Metcon (No Measure)

Stations: (5 minute mini AMRAPS, 2 minutes of rest)

10 goblet squats

100 meter run or 10 calorie row

10 push press

5 push ups

10 db plank row

15 du/30 singles

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