Labor Day Medley

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute Partner Warm-Up

A: row 200 meters

B: see below
air squats

pvc pass thrus

squat therapy

wall slides

pvc good mornings

Metcon

Metcon (Time)

“Nannie”

Nancy

5 rounds for time:

400 meter run

15 overhead squats (95/65)

rest 5 minutes then begin:

Annie

50-40-30-20-10

DU

sit ups
*sub front squats for overhead squats

*triple single jumps for DU

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