Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
2-3x:
100 meter run
10 banded side squats (right)
10 banded air squats
10 banded side squats (left)
10 banded air squats
use small bands for air squats and side squats
Metcon
Metcon (Time)
4 rounds:
15 db thrusters
15 toes to rig
15 box jumps
200 meter row
rest 3 minutes then begin:
4 rounds:
15 wall balls
15 ab mat sit ups
15 DU or 45 single jumps
200 meter row
Finisher
2x:
100 meter waiter walk (50 meters each arm)
200 meter farmer carry
