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Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute warm-up:

200 meter run

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

Metcon

Metcon (Time)

Buy In:

30 Clean and Press

Then:

3 Rounds:

400 meter run

21 KB Swings

12 Pull UPs

Then:

50-40-30-20-10

DU

Ab Mat Sit Ups

Buy Out:

30 Power Snatch

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