Tidal Wave

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2x:

200 meter run/row

with PVC pipe:

5 good mornings

5 back squats

5 elbow rotations (each arm)

5 shoulder press and reach

5 Romanian deadlifts

5 front squats

20 DU or 40 single jumps

Metcon

Metcon (No Measure)

10 minutes

50 DU or 150 singles

750 meter row/600 meter run

into

AMRAP:

10 alt DB snatches

10 ab mat sit ups

rest 90 seconds

10 minutes

50 DU or 150 singles

750 meter row/600 meter run

into

AMRAP:

10 single arm DB clean and jerk (5 each arm)

10 push ups

rest 90 seconds

50 DU or 150 singles

750 meter row/600 meter run

into

AMRAP:

10 DB front squats

10 v-ups

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