Dancin’ In The Moonlight

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

100 meter run

10 spiderman lunges

10 pvc pass throughs

10 Samson stretch

10 dynamic 90’s (5 each arm)

Metcon

Metcon (4 Rounds for time)

4 rounds

In 9 minutes complete:

15 back squats

15 kb swings

15 ab mat sit ups

800 meter run

15 ab mat sit ups

15 kb swings

15 back squats

*rest the remaining time
*substitute a 1,000 meter row for the run

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