Hammonasset Conditioning + Fitness – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
8 minute AMRAP:
100 meter row
10 O/H squats with PVC
10 sit ups
10 pass thrus
10 push ups
Metcon
Metcon (AMRAP – Reps)
9 minute AMRAP:
13 toes to bar
13 kb swings
13 box jump overs
rest 3 minutes then begin next metcon.
Metcon
Metcon (AMRAP – Rounds and Reps)
28 minute AMRAP
In teams of 2, complete as many rounds as possible in 28 minutes:
100 burpee buy in
Then:
400 meter row/run
40 wall balls
40 deadlifts
*split reps evenly
*one person working at a time
