Hammonasset Conditioning + Fitness – Bootcamp/HIIT
Warm-up
For 8-10 min:
200m Run
5 Walkouts w/pushup
10 Reverse Lunges
5 DB Shoulder Press
10 PVC Pass Throughs
Metcon
Metcon (No Measure)
Tabata (20 sec work/10 sec rest/8 rounds)
Pull-ups/Sit-ups
DB Push Press/DB Lunges
Push-ups/Med Ball Twists
Med Ball Squats/DB Renegade Rows
Metcon (No Measure)
20 Minute EMOM
Min 1: 15 KB Swings
Min 2: 10-12 Cal Row
Min 3: 10-12 Single Leg Ball Slams (5-6 each leg)
Min 4: 100 Meter Run (if raining, 50 Jump Rope Singles)
Min 5: 15 Hang Power Cleans
