Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
2-3x:
100 meter jog/row
barbell warm-up (use empty barbell)
5 good mornings
5 back squats
5 elbow rotations
5 shoulder press
5 Romanian deadlifts
5 front squats
*Reminder: do not drop empty barbells please!
Metcon
Metcon (Time)
For Time:
21 thrusters
400 meter run/500 meter row
21 burpees
400 meter run/500 meter row
21 ab mat sit ups
400 meter run/500 meter row
15 thrusters
300 meter run/400 meter row
15 burpees
300 meter run/400 meter row
15 ab mat sit ups
300 meter run/400 meter row
9 thrusters
200 meter run/300 meter row
9 burpees
200 meter run/300 meter row
9 ab mat sit ups
200 meter run/300 meter row
