Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
9 minute EMOM
minute 1: 100 meter run
minute 2: 10 air squats and 10 pvc pass thrus
minute 3: 10 pvc good mornings and 10 pvc o/h squats
Metcon
Metcon (Time)
3 rounds for time:
3 rounds:
12 db thrusters
12 db step ups
rest 2 minutes
3 rounds:
12 dips (box, rings, matador)
200 meter run
rest 2 minutes and repeat
