Shadow Box

Hammonasset Conditioning + Fitness – Bootcamp/HIIT


Warm-up (No Measure)


5 inchworms with push ups

10 air squats

15 DU or 30 singles

10 side lunges (5 each way)

5 box step ups (each leg)

100 meter row


Metcon (No Measure)

Group 1

10 Front Squats

10 Box Jumps

10 Push Press

Group 2

10 DB Alt. Snatch

10 Calorie Row/Bike

10 DB Plank Row
*Find a partner that will use similar weight as you.

*You will work at one station for 4 minutes and have 90 seconds to rest and switch to the other station.

*4 rounds at each station.