So Pumped Up!

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

100 meter row/run

:30 pigeon pose

10 wall slides

10 squat therapy

10 pvc pass thrus

10 pvc good mornings

Metcon

Metcon (AMRAP – Rounds and Reps)

40 minute AMRAP of:

In teams of two, working at the same time…

Partner A:

5 db thrusters

10 renegade row with db

10 db alt. snatch

Partner B:

5 pull Ups

10 KB swings

10 KB SDHP

*partners will split a 500 meter row after every round

*switch lead person each round

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