Cold and Rainy

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

100 meter row/run

10 pvc pass thrus

10 pvc o/h squats

10 pvc figure 8’s

10 pvc o/h lunges

10 pvc good mornings

Metcon

Metcon (No Measure)

40 minute EMOM:

minute 1: 15 KB swings

minute 2: 15 wall balls

minute 3: 15 db push press

minute 4: row

minute 5: rest
*rest can be active recovery (plank, sit ups, etc.)

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