Dumbells

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

200 meter run or row

10 dynamic 90’s

10 glute bridges

10 spiderman lunges

10 pvc pass thrus

10 pvc o/h squats

10 pvc figure 8’s

10 pvc good mornings

Metcon

Metcon (No Measure)

4 Rounds

5 minute AMRAP:

6 double db front squats

6 sit ups

6 double db hang snatch

6 burpees

6 renegade rows (3each arm)
*rest 2 minutes between rounds

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