Fifty-AMRAP

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

100 meter run or row

5 good mornings

5 back squats

5 elbow rotations

5 shoulder press

5 deadlifts

5 front squats

10 spiderman lunges

Metcon

Metcon (No Measure)

6 minutes

50 bench press*

AMRAP burpees

rest 2 minutes

6 minutes

50 single arm db thrusters

AMRAP DU or single jumps

rest 2 minutes

6 minutes

50 alt. db snatch

AMRAP pull ups or ring rows

rest 2 minutes

6 minutes

50 renegade row

AMRAP meter row

rest 2 minutes

6 minutes

50 ab mat sit ups

AMRAP push ups
*can be done with dbs or barbell

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