Hammonasset Conditioning + Fitness – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
8 minute AMRAP:
100 meter row
:30 squatted prayer
10 wall slides
10 Spider-Man lunges
Metcon
Metcon (Time)
In Teams of Two, Complete For Time
Complete
140 Wall Balls @20/14 switching after every 5 wall balls (split evenly)
Each min mark complete 3 power clean each @ 135/95
Rest 2 Min
Complete
120/100 Cal Row (split evenly)
At each minute mark complete 3 Push Jerks each @ 115/75
Rest 2 Min
Complete
300 DU or 600 singles (split evenly)
At each minute mark complete 3 Thrusters each @ 95/65
*one person is working at a time
*wall balls, rowing, and burpees do not begin again until both partners complete their 3 reps of the barbell movement
*barbell movements are not done at the same time
