Worst Nightmare

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

10 wall slides

10 squat therapy

50 single jump ropes

10 calories on rower

Metcon

Metcon (No Measure)

8 minute EMOM:

minute 1: 10 shoulder press

minute 2: 10 box step-ups or 30 DU/60 single

at minute 8 begin:

600/500 meter row or 500 meter run (scale as necessary)

rest until minute 12

at minute 12 begin:

8 minute EMOM:

minute 1: 10 push press

minute 2: 10 box jumps or 30 DU/60 single

at minute 20 begin:

600/500 meter row or 500 meter run (scale as necessary)

rest until minute 24

at minute 24 begin:

8 minute EMOM:

minute 1: 10 push jerks

minute 2: 10 box jump overs or 30 DU/60 single

at minute 32 begin:

600/500 meter row or 500 meter run (scale as necessary)

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