Planked

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

2x:

200m Run or Row

100 Jump Rope Singles (50 DUs)

5 Walkouts w/push up

10 Air Squats

15 Light KB Swings

20 Mountain Climbers

Metcon

Metcon (No Measure)

Tabata 20 sec work/10 sec rest x8

KB Swings/Straight Arm Plank

Plate Ground to OH/Forearm Plank

Goblet Squat/Single Arm Plank

Box Dips/Decline Plank

KB Sumo Deadlift/Side Plank

DB Box Step Ups/Renegade Rows

Wall Ball Sit-ups/Med Ball Plank

DB Push Press/Walking Plank

Finisher

400m Cool Down Jog

Stretch/Mobility

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