40 is the new 30

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT


Warm-up (No Measure)


200 meter row

10 lunges

10 pvc pass thrus

10 pvc good mornings

10 air squats


Metcon (AMRAP – Rounds and Reps)

grab a partner:

28 minute AMRAP:

40 DB snatches

40 box jumps

200 meter DB farmer carry

40 DB clean and press/jerk

40 calorie row

200 meter waiter walk
*partners must split up reps evenly.

*one partner works while the other rests (or does some sort of active rest movement).

*partners will complete the 200 meter farmer carry and waiter walk together switching weight every 100 meters.