Make It Happen

Hammonasset Conditioning + Fitness – Bootcamp/HIIT


Warm-up (No Measure)


50 jump ropes

10 backward stepping lunges

10 banded pass thrus

10 light wall balls

10 banded figure 8’s


Metcon (Time)

2,000 meter row

2 Rounds:

50 push jerks

50 push ups

100 DU/ 300 singles

50 bench press

50 burpees

100 DU/300 singles

50 hang power cleans

50 AB mat sit ups

100 DU/300 singles


2,000 meter row

*40 minute time cap
*1 partner will be working while the other is resting

*reps must be split up evenly

*stagger where you begin so you are not all on the bench press at the same time