Hammonasset Conditioning + Fitness – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
10 minutes
AMRAP
150 meter row/100 meter run
10 squat therapy
10 wall slides
10 traveling side squats (each way)
10 dynamic 90’s (5 each side)
Metcon
Metcon (Time)
cash in:
50 kb swings
then…
3 rounds:
25 dips (box, rings, matador)
25 box jumps
25 calorie row
25 AB mat sit ups
25 back squats
400 meter run
then…
cash out:
50 kb swings
