Hammonasset Conditioning + Fitness – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
2-3x:
10 squat therapy
10 wall slides
10 reverse lunges
50 single jump ropes
10 air squats
10 pvc pass thrus
10 o/h squats
Metcon
Metcon (Time)
Complete the following for time:
100 db plank row
90 wall balls
80 calorie row
70 kb swings
60 sit ups
50 box jumps
40 push ups
30 thrusters
20 ttb
10 HSPU modification: 20 inverted push ups or 10 wall walks
every 5 minutes you will stop where you are and do 15 burpees
Metcon
Metcon (AMRAP – Rounds and Reps)
Challenge Friends, you will start here:
10 minute AMRAP:
15 squat snatch
20 deadlifts
25 box jump overs
20 hand release push up
15 thrusters
