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Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

10 air squats

10 cossack lunges

20 single jump rope

10 pvc pass thru

10 pvc figure 8

100 meter run

10 spiderman lunges

:30 child’s pose

Metcon

Metcon (Time)

8 Rounds for Time:

20 db clean and press

15 ab mat sit ups

10 deadlifts

5 pull ups

400 meter row/run
40 minute time cap

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