Spooky Season
Hammonasset Conditioning + Fitness + Fitness – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
2x:
200 meter run
10 reverse lunges
10 pvc pass thrus
10 spiderman lunges
10 pvc figure 8’s
:30 couch stretch each leg
Metcon
Metcon (Time)
Buy In:
100/80 calorie row
Then:
2 Rounds
50 wall balls
40 single arm DB clean and press
30 burpees
20 renegade row
1000 meter run
20 alt. DB lunges
30 burpees
40 KB swings
50 DU or 100 singles
After 2 round:
Buy Out:
100/80 calorie row
*one partner working at a time
*split reps evenly
*35 minute time cap