Announcements
HCF Holiday Party THIS FRIDAY! 5pm WOD, 6pm Party.
*Bring a toy donation as well as an appetizer or dessert*
Hammonasset Conditioning + Fitness – Bootcamp/HIIT
Warm-up (No Measure)
300m Run/Row then
3 Rounds:
40 Jump Rope Singles
10 Slow Air Squats
10 Alt Lunges
10 Push Ups
10 Sit Ups
Metcon (No Measure)
4 Rounds per Station
30 Sec per Movement
Station 1:
Goblet Squat
Stationary Lunge-L
Stationary Lunge-R
Jump Rope
Rest
Station 2:
Single Leg Squat-L
Single Leg Squat-R
Bench Hopovers
Bench Leg Raises
Rest
Station 3:
Toe Touches
Half Burpee Chest Pass
Wall Ball V-Sit Side Toss-L
Wall Ball V-Sit Side Toss-R
Rest
Station 4:
Dumbbell Floor Press
Turkish Sit-Up-L
Turkish Sit-Up-R
Bottom Hold Push Up
Rest
