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Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

500 meter row or 400 meter run

Then cycle through the following:

10 pvc pass thrus

10 pvc O/H squats

10 sit ups

5 inchworms

50 single jump ropes

Metcon

Metcon (Time)

Row 1,000 meters (500 each)

THEN

21-15-9 EACH:

Deadlifts

Box Jumps

THEN

Row 1,000 meters (500 each)

THEN

21-15-9 EACH

Back Squats

Devil Presses

THEN

Row 1,000 meters (500 each)

THEN

21-15-9 EACH

Bench Press

Burpees

THEN

Row 1,000 meters (500 each)

*split reps/row any way you choose.

*only 1 partner working at a time!

*swap a run for the row

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