Hammonasset Conditioning + Fitness – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
12 minute EMOM:
minute 1: 125 meter row
minute 2: 25 air squats
minute 3: 50 single jumps
minute 4: 24 reverse lunges
Metcon
Metcon (Weight)
12 minute EMOM:
1 deadlift, 1 power clean, 1 front squat, 1 push press
*rest 3 minutes then begin next metcon
building weight every other round
Metcon
Metcon (Time)
1,000 meter row/800 run
30 wall balls
20 wall ball sit ups
30 wall balls
20 wall ball sit ups
30 wall balls
20 wall ball sit ups
1,000 meter row/800 run
*25 DU/75 singles everytime you drop the wall ball
