Hammonasset Conditioning + Fitness – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
500 meter row or 400 meter run
Then cycle through the following:
10 pvc pass thrus
10 pvc O/H squats
10 sit ups
5 inchworms
50 single jump ropes
Metcon
Metcon (Time)
Row 1,000 meters (500 each)
THEN
21-15-9 EACH:
Deadlifts
Box Jumps
THEN
Row 1,000 meters (500 each)
THEN
21-15-9 EACH
Power Clean
Wall Balls
THEN
Row 1,000 meters (500 each)
THEN
21-15-9 EACH
Front Squats
Burpees
THEN
Row 1,000 meters (500 each)
* Split reps/row any way you choose.
*only 1 partner working at a time!
