Hammonasset Conditioning + Fitness – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
50 jump ropes
30 seconds air squats
30 seconds Spider-Man lunges
100 meter run
5 dynamic 90’s each arm
10 pass thrus
Metcon
Metcon (Time)
Grab a partner!
10-9-8-7-6-5-4-3-2-1
Barbell complex (1 power clean, 2 forward lunges, 1 push press)
30 DU/100 single jumps between rounds
*resting partner holds plank while other partner is working
*each partner will complete all reps
Finisher
100 sit ups each
1,000 meter row or 800 meter run each
