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Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2x:

100 meter run

10 Samson stretch

:30 couch stretch each leg

:30 pigeon pose each leg

100 meter run

10 pvc pass thrus

10 pvc figure 8’s

Metcon

Metcon (AMRAP – Rounds and Reps)

work for 3 minutes, rest for 1 minute repeat 2 more times:

AMRAP 1:

3 shoulder press

6 step ups

9 tuck ups

100 meter run

*rest 2 minutes

AMRAP 2:

3 push press

6 box jumps

9 v- ups

100 meter run

*rest 2 minutes

AMRAP 3:

3 push jerks

6 box jump overs

9 tuck ups into v-ups

100 meter run
*pick up where you left off each round

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