Hammonasset Conditioning + Fitness – Bootcamp/HIIT
Warm-up (No Measure)
Group Warm Up
3 Rounds-30 Sec Each:
Jump Rope
Med Ball Thrusters
Straight Arm Plank (Shifting Weight)
Hanging Shoulder Shrugs
Broad Jump/2 Reverse Lunges
Metcon (Weight)
EMOM x 4 Rounds each
30 sec rest b/t EMOMs
15 Med Ball Cleans/ Max DUs
15 DB Push Press/Max Time Handstand Hold
15 KB Swings/Max Time Bar Hang
20 Front Rack KB or DB Lunges/Max Bench Hopovers
15 Wall Ball Sit Ups/Max Time Ball Plank
For each EMOM you will perform the first movement then in the remainder of the minute you will perform max reps/time of the second movement.
