Strike Em’ Out, Throw Em’ Out

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute warm-up:

AMRAP:

100 meter row/run

10 squat therapy

10 wall slides

10 du or 20 single jumps

10 plate hops

:30 couch stretch each leg

Metcon

Metcon (Time)

50-40-30-20-10

wall balls

30 burpee box jump overs

200 meter run together or 100 meter sled push or tire flips (50 meters each)
*one person working at a time splitting reps equally

*if you drop the wall ball, 10 partner wall ball sit ups (5 each) before beginning your next set of wall balls

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