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
