Hammonasset Conditioning + Fitness – Bootcamp/HIIT
Warm-up
(No Measure)
300m Run/Row
2X:
10 Light KB Swings
10 Hanging Shoulder Shrugs
10 Walkout to Push Up
10 Sit Ups
Metcon
Metcon (AMRAP – Reps)
15 Min EMOM
Every 3 minutes on the 3 minute mark:
5 Toes to Bar (Knees to Elbows/Chest)
7 Plated Burpees (25#/15#)
200m Row/Run
Remaining time: Max Reps KB Swings (53#/35#)
Metcon (AMRAP – Reps)
15 Min EMOM
Every 3 minutes on the 3 minute mark:
5 Pull Ups (Banded Strict) (10 Ring Rows)
10 Squat Jumps to Target
100 DUs (150 Singles)
Remaining Time: Max Reps Push Ups
Metcon (AMRAP – Reps)
9 Min EMOM
Every 3 minutes on the 3 minute mark:
10 Ball Slams (20#/14#)
15 Wall Balls (20#/14#)
10 Box Jump Overs
Remaining Time: Max Reps Sit Ups
