I’m Ready to Play!

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute warm-up:

500 meter row

Then cycle thru:

10 spiderman lunges

30 second pigeon pose each leg

10 air squats

10 pvc pass thrus

10 pvc good mornings

10 pvc figure 8’s
*only row once

Metcon

Metcon (No Measure)

Double Tabata:

DB single arm clean and press

straddle jacks (on plates)

DB goblet squats

toe touches (on plates)

DB single arm snatch

lateral hop overs (plates)

DB single arm thruster

straddle run (on plates)
*Double Tabata (20/10/16 rounds)

*Alternate between the 2 movements

*Grab a stack of 45lb plates (2-3)

*Same arm for 20 seconds (switch arm each round)

Finisher

Tabata Abs:

AB mat sit ups (with DB)

Russian Twists (with DB)

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