Hammonasset Conditioning + Fitness – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
400m Row
2X:
10 Lunges
10 KB SDHP
10 Sit Ups
10 Burpees
10 PVC Pass Thrus
Metcon
Metcon (No Measure)
AMRAP 4
8 Renegade Rows
6 Plated OH Lunges
4 Bar Hopovers
2 SDHP
*rest 90 sec*
AMRAP 3
6 Plated OH Lunges
4 Bar Hopovers
2 SDHP
*rest 60 sec*
AMRAP 2
4 Bar Hopovers
2 SDHP
*rest 30 sec*
AMRAP 1
SDHP
Rest 2 min
Metcon (No Measure)
AMRAP 4
8 Walkouts w/ push up
6 Squat Jumps
4 Atomic Sit Ups
2 Push Press
*rest 90 sec*
AMRAP 3
6 Squat Jumps
4 Atomic Sit Ups
2 Push Press
*rest 60 sec*
AMRAP 2
4 Atomic Sit Ups
2 Push Press
*rest 30 sec*
AMRAP 1
Push Press
Finisher
AMRAP
In teams of 2, athletes will run or row for max distance.
Athletes will rotate every 200 meters.
