Vacation Week

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

100 meter run or row

10 light db shoulder press

10 light db reverse lunges

10 pvc pass thrus

10 pvc figure 8’s

20 single jumps

Metcon

Metcon (No Measure)

In 10 minutes complete:

1000 meter row or 800 meter run

with remaining time complete:

AMRAP

10 wall balls

10 db step ups

Rest 3 minutes

In 10 minutes complete:

1000 meter row or 800 meter run

with remaining time complete:

AMRAP

10 back squats

10 db up downs

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