Hammonasset Conditioning + Fitness – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
10 minute warm-up
cycle through the following:
25 single jumps
10 walking lunges
10 traveling side squats each way
100 meter row
10 pvc pass thrus
10 dynamic 90’s (5 each arm)
Metcon
Metcon (Time)
5 rounds:
30 push jerks
30 box jumps
30 calorie row
30 kb swings
30 front squats
500 meter run/600 meter row
*you need to complete 6 rope climbs somewhere in the workout!
*35 minute time cap
Finisher
2x:
50 ab mat sit ups
50 DU or 150 singles
