Hammonasset Conditioning + Fitness – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
500 meter row then:
2x:
10 meter spiderman lunges
10 meter butt kickers
10 meter samson stretch
10 meters high knees
10 pvc pass thrus
10 pvc figure 8’s (5 each way)
Metcon
Metcon (Time)
1500 meter parter row
then:
5 rounds:
20 box jumps
20 shoulder press
20 front rack lunges
20 db renegade row
then:
1500 meter partner row
*one partner working at a time
*split reps/row evenly
*time cap 40 minutes
