Hammonasset Conditioning + Fitness – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
2-3x:
20 single jumps
5 ring rows
10 air squats
100 meter row
5 inchworms
10 reverse lunges
Metcon
Metcon (No Measure)
Station 1:
2 minutes burpee over barbell
rest 2 minutes then begin:
7 minute AMRAP
5 hang power cleans
4 push press
3 v-ups
rest 2 minutes
Station 2:
2 minutes wall balls
rest 2 minutes then begin:
7 minute AMRAP:
5 dips (matador, ring)
4 med ball slams
3 Turkish Get-Ups (each arm)
rest 2 minutes
Station 3:
2 minutes max calorie row
rest 2 minutes then begin:
7 minute AMRAP
5 alt. db snatch (each arm)
4 renegade row
3 anchored sit ups
