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Hammonasset Conditioning + Fitness – Bootcamp

Warm-up

Warm-up (No Measure)

2-3x:

10 spiderman lunges

10 air squats

200 meter run/row

10 pvc pass thrus

10 pvc o/h squats

Metcon

Metcon (Time)

in 14 minutes complete:

20 kb swings

10-9-8-7-6-5-4-3-2-1

push ups
*every round you will have 20 kb swings

*push ups decrease in reps every round

*whatever time you have left is your rest

Metcon

Metcon (AMRAP – Reps)

30 minute EMOM:

minute 1: 30 DU or 60 single jumps

minute 2: 12 deadlifts

minute 3: 12 box jumps

minute 4: calorie row

minute 5: rest

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