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Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

20 single jump ropes

10 banded side squats each way

10 banded bridges

10 pvc pass thrus

10 dynamic 90’s

100 meter row/run

Metcon

Metcon (No Measure)

every 2 minutes for 28 minutes: (7 rounds of each)

alternating between

15 wall balls

30 DU or 60 singles

and

15 calorie row

15 wall ball sit ups

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