Announcementshttp://bit.ly/HFcovidHawestone Fitness - FitnessView Public WhiteboardWarm-upWarm-up (No Measure)400M RUN THEN 2 SETS 50' PER ARM BOTTOM UP KB CARRY 5/5 DEADBUG KB PULL OVER 5/5 SINGLE LEG RDL + KNEE DRIVEGymnasticsPull-ups (1 RM WEIGHTED PULL UP)MetconMetcon (Time)3 ROUNDS FOR TIME 10 CHEST TO BAR PULL

Announcementshttp://bit.ly/HFcovidHawestone Fitness - FitnessView Public WhiteboardWarm-upWarm-up (No Measure)6 MIN EMOM ODDS: 20 DOUBLE UNDERS + 10 ALT KB SNATCH EVEN: 5 PUSH UPS + 5/5 KB OH SQUATSWeightliftingSnatch (1RM )MetconMetcon (4 Rounds for time)EVERY 5 MIN FOR 20 MIN 2 ROUNDS 10

Announcementshttp://bit.ly/HFcovidHawestone Fitness - HUSTLE @ HOMEView Public WhiteboardWarm-upWarm-up (No Measure)3 SETS 20 JUMPING JACKS 15 KB SWINGS 10 HIP RAISESWeightliftingMetcon (Weight)3 SETS 12 SEATED DB Z PRESS 15 DB FLOOR PRESS 18 DB TURKISH SIT UPSMetconMetcon (Time)2 ROUNDS 800M RUN 20 FRONT RACK REVERSE LUNGES 20 DB SNATCH 20 DB

Announcementshttp://bit.ly/HFcovidHawestone Fitness - Hawkestone BootcampView Public WhiteboardWarm-upWarm-up (No Measure)3 SETS 20 JUMPING JACKS 15 KB SWINGS 10 HIP RAISESWeightliftingMetcon (Weight)3 SETS 12 SEATED DB Z PRESS 15 DB FLOOR PRESS 18 DB TURKISH SIT UPSMetconMetcon (Time)2 ROUNDS 800M RUN 20 FRONT RACK REVERSE LUNGES 20 DB SNATCH 20 DB SQUATS

Announcementshttp://bit.ly/HFcovidHawestone Fitness - Teen FitView Public WhiteboardWarm-upWarm-up (No Measure)6 MIN EMOM ODDS: 20 DOUBLE UNDERS + 10 ALT KB SNATCH EVEN: 5 PUSH UPS + 5/5 KB OH SQUATSWeightliftingClean (1RM )MetconMetcon (4 Rounds for time)EVERY 5 MIN FOR 20 MIN 2

Announcementshttp://bit.ly/HFcovidHawestone Fitness - Fitness LiteView Public WhiteboardWarm-upWarm-up (No Measure)6 MIN EMOM ODDS: 100M RUN EVEN: 7 RING ROWS + 14 KB SWINGSWeightliftingClean and JerkWORK ON SQUAT CLEAN AND SPILT JERK FOR 15-20 MINMetconMetcon (Time)10-9-8-7-6-5-4-3-2-1 DEVILS PRESS TOES TO BAR

Announcementshttp://bit.ly/HFcovidHawestone Fitness - FitnessView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 5 SCAP PULLS 10/8 CAL BIKE OR ROW 5/5 SINGLE LEG GLUTE BRIDGEWeightliftingClean (1 RM )MetconGrace (Time)For Time: 30 Clean and Jerks, 135# / 95#5 MIN RESTHelen (Time)3 Rounds for time of:

Announcementshttp://bit.ly/HFcovidHawestone Fitness - HUSTLE @ HOMEView Public WhiteboardWarm-upWarm-up (No Measure)2 SETS 20 JUMPING JACKS 10 BURPEE STEP UPS 5 INCHWORMSWeightliftingMetcon (Weight)3 SETS 20 DB FLOOR PRESS 15 DB SKULL CRUSHERS 10 DB FRONT RAISEMetconMetcon (Time)10-9-8-7-6-5-4-3-2-1- DEVILS PRESS DB FRONT SQUAT 2X50/35