Sparkle

Hammonasset Conditioning + Fitness + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

100 meter run or row

10 air squats

10 dynamic 90’s

100 meter run or row

5 walkouts with push ups

10 spiderman lunges

Metcon (3 Rounds for time)

0-10:00

21-15-9

high hang power cleans

push ups

sit ups

200 meter run

10:00-20:00

21-15-9

hang power cleans

push ups

sit ups

200 meter run

20:00-30:00

21-15-9

power cleans

push ups

sit ups

200 meter run

Share