No Burpees Today!

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

9 minute EMOM:

150 meter run/row

20 air squats

10 banded pass thrus and 10 figure 8’s (5 each arm)

Metcon

Metcon (No Measure)

4 rounds of…

90 sec on-90 sec off

20/15 calorie row

then AMRAP wall balls

150 meter run

then AMRAP pull ups

75 DU/200 singles

then AMRAP kb swings

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