Hammonasset Conditioning + Fitness – Bootcamp/HIIT
Warm-up
Warm-up (No Measure)
10 minute AMRAP:
200 meter row
10 pausing air squats
10 reverse lunges
10 spiderman lunges
10 dynamic 90’s (5 each arm)
10 pvc pass thrus
Metcon
Metcon (AMRAP – Rounds and Reps)
40 minute partner AMRAP:
40 db hang squat cleans
40 calorie row
30 db hang clean and press
30 calorie row
20 alt. db snatch
20 calorie row
*2 db for hang squat cleans and hang clean and press
*1 partner working at a time
*split reps evenly
