Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
8 minute AMRAP:
25 single jump ropes
5 ring rows
5 push ups
100 meter run
5 air squats
5 jump squats
25 single jump ropes
5 dynamic 90’s right
5 dynamic 90’s left
Metcon
Metcon (Time)
25-20-15-10-5
power cleans
push ups
air squats
*every 3 minutes run/row 100 meters
Finisher
2 rounds:
50 ab mat sit ups
25 calorie row
