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.