Hammonasset Conditioning + Fitness – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
2x:
100 meter run/row
10 meters spiderman lunges
10 meters samson stretch
10 pvc pass thrus
10 pvc figure 8’s
Metcon
Metcon (Time)
Metcon #1
4 rounds of each:
19 wall balls
19 calorie row
rest 2 minutes:
*partners will switch every movement
*partners will complete 4 rounds of each movement
Metcon
Metcon (Time)
Metcon #2
3 rounds:
20 toes to bar
50 DU or 100 singles
20 squat cleans
rest 2 minutes:
*partners will split reps evenly
*1 person working at a time
Metcon
Metcon (Time)
Metcon #3
2 rounds:
200 meter farmers carry (switching every 50 meters)
20 DB step ups
rest 2 minutes:
*partners will walk the 200 meters together
*one person working on the step ups at a time
*split reps evenly
Metcon
Metcon (Time)
Metcon #4
21-15-9
thrusters
pull ups
*partners split reps as evenly as possible
