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
