Just Keep Rowing

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2x:

200 meter run or run

10 spiderman lunges

10 pvc pass thrus

10 pvc good mornings

10 reverse lunges

Metcon

Metcon (Time)

For Time:

2100 meter row

21 clean and press

21 ab mat sit ups

1500 meter row

15 clean and press

15 ab mat sit ups

900 meter row

9 clean and press

9 ab mat sit ups
* you can swap run for row

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