Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
2-3x:
200 meter row or run
10 spiderman lunges
10 samson stretch
30 second couch stretch each leg
10 pvc pass thrus
10 pvc figure 8’s
Metcon
Metcon (Time)
For Time:
100 meter farmer carry
10 shoulder press
100 meter farmer carry
20 hang power cleans
10 shoulder press
100 meter farmer carry
30 back squats
20 hang power cleans
10 shoulder press
100 meter farmer carry
40 ab mat sit ups
30 back squats
20 hang power cleans
10 shoulder press
100 meter farmer carry
50 DU or 150 single jumps
40 ab mat sit ups
30 back squats
20 hang power cleans
10 shoulder press
100 meter farmer carry
*30 minute time cap
