Hammonasset Conditioning + Fitness – Bootcamp/HIIT
Warm-up
:30sec row/:30sec rest x5
2x:
5 Walkouts w/pushup
10 Air Squats
15 Sit-ups
20 Mountain Climbers
40 Jump Rope Singles
Metcon
Metcon (No Measure)
40 sec @100 % effort/20 sec @50% effort
3 Rounds:
Air Squats
Mountain Climbers
Starfish Crunches
Shuttle Sprints
KB Swings (40 sec American Swing/20 sec Russian Swing)
Rest 1 min between rounds
Metcon (No Measure)
:45 sec on/ :15 sec off
3 Rounds:
Burpees
Alt Lunges (option to add DBs)
Bicycle Crunches
Skater Lunges (option to add DBs)
Jump Rope 1 Minute
Rest 1 min between rounds
