Choked Up

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

200 meter row/run

5 walkouts

10 reverse lunges

1 air squats

10 spiderman lunges

10 ring rows

10 pvc pass thrus

10 pvc figure 8’s

Metcon

Metcon (AMRAP – Rounds and Reps)

40 minute partner AMRAP:

100 double unders/300 single jumps

80 deadlifts

60 power cleans

40 push press

20 pull ups

400 meter run/row
*partners will split reps

*one working, one resting

*sub out burpees for jump rope (50 total)

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