Danger Zone

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

AMRAP:

100 meter run/row

5 inchworms

10 air squats

15 sit ups

10 kip swings

5 pvc pass thrus

Metcon

Metcon (Time)

Buy In: 1,000 meter row

100 DU or 300 singles

90 front squats

80 ab mat sit ups

70 hang power snatch

60 burpees

400 meter run

50 weighted lunges (dbs, kbs, barbell)

40 tricep dips (rings, box, bench, matador)

30 hang power snatch

20 manmakers

10 front squats

400 meter run

Buy Out: 1,000 meter row
*splitting the reps in half

*one person working while the other is resting

*40 minute time cap

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