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Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minutes:

10 air squats

10 pvc pass thrus

100 meter run

10 reverse lunges

10 pvc figure 8’s

100 meter run

Metcon

Metcon (Weight)

12 minute E2MOM:

5 deadlifts, 4 power cleans, 3 front squats, 2 push press, 1 thruster

*rest 3 minutes then begin next metcon

Metcon

Metcon (Time)

1,000 meter row/800 run

30 wall balls

20 wall ball sit ups

30 wall balls

20 wall ball sit ups

30 wall balls

20 wall ball sit ups

1,000 meter row/800 run
*20 DU/40 singles every time you drop the wall ball

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