Announcementshttp://bit.ly/HFcovidHawestone Fitness - HUSTLE @ HOMEView Public WhiteboardWarm-upWarm-up (No Measure)200 M RUN, 12-9-6 KB SWINGS BURPEESWeightliftingMetcon (Weight)4 SETS 10/10 SINGLE LEG KNEELING THRUSTS 10 SUMO SQUATS TO CALF RAISE 10/10 SPLIT STANCE DEADLIFTSMetconMetcon (2 Rounds for reps)10 MIN AMRAP 18 BOX JUMPS 18 PUSH UPS 18 KB SWINGS 2 MIN

Announcementshttp://bit.ly/HFcovidHawestone Fitness - Kids FitView Public WhiteboardWarm-upWarm-up (No Measure)200M RUN , THEN 12-9-6 DB SNATCH BURPEESWeightliftingSnatch5 SETS X 2 POWER SNATCH OR WORK ON SNATCH TECHNIQUEMetconMetcon (Time)7 ROUNDS FOR TIME 4 FRONT SQUATS @MODERATE WEIGHT 30 DOUBLE UNDERS OR HOPE OVER BARMetcon (3 Rounds for

Announcementshttp://bit.ly/HFcovidHawestone Fitness - Fitness LiteView Public WhiteboardWarm-upWarm-up (No Measure)200M RUN , THEN 12-9-6 DB SNATCH BURPEESWeightliftingSnatch5 SETS X 2 POWER SNATCH OR WORK ON SNATCH TECHNIQUEMetconMetcon (Time)7 ROUNDS FOR TIME 4 FRONT SQUATS @MODERATE WEIGHT 30 DOUBLE UNDERS OR HOPE OVER BARMetcon (3 Rounds for

Announcementshttp://bit.ly/HFcovidHawestone Fitness - FitnessView Public WhiteboardWarm-upWarm-up (No Measure)3 SETS 30 DOUBLE UNDERS 5/5 SINGLE LEG RDL 5 MUSCLE SNATCH + OH SQUAT (EMPTY BARBELL) 10 DEAD BUGWeightliftingPower SnatchNO FEET POWER SNATCH 5 X 3 @30-50% OF 1RM SNATCH 1 MIN REST BETWEEN SETSMetcon (2 Rounds for

Announcementshttp://bit.ly/HFcovidHawestone Fitness - Hawkestone BootcampView Public WhiteboardWarm-upWarm-up (No Measure)2 SETS 25 JUMPING JACKS 10 AIR SQUATS 20 MOUNTAIN CLIMBERS 10 LUNGES 25 JUMPING JACKS 10 SIT UPSWeightliftingMetcon (No Measure)4 SETS 30 SEC SINGLE LEG GLUTE BRIDGE HOLD -R 20 BANDED HAMSTRING CURLS - R 30 SEC SINGLE LEG

Announcementshttp://bit.ly/HFcovidHawestone Fitness - Teen FitView Public WhiteboardWarm-upWarm-up (No Measure)400M RUN, THEN 3 SETS 10 PVC PASS THROUGHS 10 WALL BALLS 10 HOLLOW BODY ROCKSWeightliftingClean5 SETS 1 POWER CLEAN 1 FRONT SQUAT 2 SQUAT CLEANSMetcon (Time)FOR TIME 50 V-SIT UPS 10 WALL WALKS 40 V-SIT UPS 5 WALL WALKS 30 V- SIT UPS 2WALL

Announcementshttp://bit.ly/HFcovidHawestone Fitness - FitnessView Public WhiteboardWarm-upWarm-up (No Measure)400M RUN, THEN 3 SETS 10 PVC PASS THROUGHS 10 WALL BALLS 10 HOLLOW BODY ROCKSGymnasticsMetcon (No Measure)3 ROUNDS 10 PULL UPS REST 30 SEC 5 BAR MUSCLE UPS (SC- JUMPING BAR MUSCLE UPS) REST 30 SECMetconMetcon (Time)FOR TIME 50 V-SIT UPS 200'

Announcementshttp://bit.ly/HFcovidHawestone Fitness - Fitness LiteView Public WhiteboardWarm-upWarm-up (No Measure)2 SETS 20 JUMPING JACKS 10 AIR SQUATS 20 MOUNTAIN CLIMBERS 10 LUNGESWeightliftingClean5 SETS 1 POWER CLEAN + 2 FRONT SQUATSMetconMetcon (AMRAP - Rounds and Reps)15 MIN AMRAP 10 POWER CLEANS 10 BAR FACING BURPEES 100M RUNMetcon (No Measure)WIDE STANCE