Hammonasset Conditioning + Fitness – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
Warm-Up
8-10 minute AMRAP:
100 meter row
10 air squats
10 pvc pass thrus
10 ring rows
10 push ups
10 sit ups
Metcon
Metcon (No Measure)
Grab a partner:
Metcon #1
12 minute max row: partners will switch every 300 meters
rest 2 minutes
Metcon #2
12 minute AMRAP: partners will switch every movement
5 box jumps
10 kb swings
15 DU or 30 singles
rest 2 minutes
Metcon #3
12 minute ladder: partners will complete all reps in the ladder
1-2-3-4-5-6-7-8-9-10…
burpee
sit ups
