Hammonasset Conditioning + Fitness – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
AMRAP:
100 meter run
10 reverse lunges
10 pvc good mornings
100 meter farmer carry (light DB or KB)
10 air squats
10 pvc pass thrus
Metcon
Metcon (Time)
All Girls Today!
Diane:
21-15-9
deadlifts (225/155)
HSPU
directly into:
*each person will complete total reps
*one person working at a time
*sub pike push ups for HSPU
Metcon
Metcon (Time)
Helen:
3 rounds for time:
400 meter run
21 KB swings (53/35)
12 pull ups
directly into:
*partners will each run 400 meters (one running at a time)
*each partner will complete 21 kb swings and 12 pull ups
*one person working at a time
*sub ring rows for pull ups
Metcon
Metcon (Time)
(Double) Grace:
60 clean and jerk for time (135/95)
FINISHED!
*one person working at a time
*each partner will complete 30 clean and jerk
