Happy Birthday Shane!

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

100 meter run

10 sit ups

10 push ups

10 pvc good mornings

10 pvc pass thrus

20 single jump ropes

Metcon

Metcon (No Measure)

10 Minute EMOM

25 DU or 75 single jumps

and 1 squat clean

rest 3 minutes

in 10 minutes complete:

800 meter run/1000 meter row

then cycle through:

5 deadlifts

10 box step ups (with DB)

rest 3 minutes

in 10 minutes complete:

800 meter run/1000 meter row

then cycle through:

5 hang power snatch

10 box step ups (with DB)

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