Ring Around the Rosie

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

4 rounds:

100 meter run/row

5 push ups

10 sit ups

15 air squats

Metcon

Metcon (No Measure)

12 minute EMOM:

minute 1: 14 db split squats (7 each leg)

minute 2: 12 db plank row

minute 3: 10 burpees with db

rest 2 minutes

12 minute EMOM:

minute 1: 14 db push press

minute 2: 12 db bench press

minute 3: 100 meter run
*scale reps as necessary

*partner up for the bench press/stagger where you start

Share