Hammonasset Conditioning + Fitness – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
12 minute EMOM:
minute 1: 100 meter run/row
minute 2: 20 air squats
minute 3: 25 DU or 50 singles
minute 4: 10 pvc pass thrus and 10 pvc o/h squats
Metcon
Metcon (No Measure)
Tabata:
shoulder to overhead
calorie row
ab mat sit ups
front rack lunges
jump rope (singles or doubles)
bicycles
sumo deadlift
shuttle sprints
v-ups
*tabata x 3 (3 full tabatas)
*working for 20 seconds, resting for 10 seconds, *3 times through each movement
*cycyling from one movement to the next
