Heaven’s Door

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

12 minute EMOM:

minute 1: 125 meter row

minute 2: 25 air squats

minute 3: 50 single jumps

minute 4: 24 reverse lunges

Metcon

Metcon (Weight)

12 minute EMOM:

5 deadlifts, 4 power cleans, 3 front squats, 2 push press, 1 thruster

*rest 3 minutes then begin next metcon
building weight every other round

Metcon

Metcon (Time)

1,000 meter row/800 run

30 wall balls

20 wall ball sit ups

30 wall balls

20 wall ball sit ups

30 wall balls

20 wall ball sit ups

1,000 meter row/800 run
*20 DU/40 singles every time you drop the wall ball

Share