Announcementshttp://bit.ly/HFcovidHawestone Fitness - FitnessView Public WhiteboardWarm-upWarm-up (No Measure)2 SETS 200M RUN 5 SCAP PULLS 10 BANDED PULL APARTS 10 REVERSE LUNGES 10 HOLLOW ROCKSGymnasticsMetcon (Weight)5 SETS 8 STRICT WEIGHTED PULL UPS 100' BODY WEIGHT LUNGESMetconMetcon (Time)PARTNER WORKOUT 100 DEADLIFTS 135/95 100 HANG POWER CLEANS 135/95 100 FRONT SQUATS 135/95 100 PUSH

Announcementshttp://bit.ly/HFcovidHawestone Fitness - HUSTLE @ HOMEView Public WhiteboardWarm-upWarm-up (No Measure)5 MIN AMRAP 2 WALL WALKS 5 INCHWORM PUSH UPS 7/7 LUNGES 9 V- SIT UPSGymnasticsMetcon (No Measure)SHRIMP SQUATS 4 X 8 PER SIDEMetconMetcon (Time)BUY IN - 40 BURPEES 4 ROUNDS 20 ALTERNATING DB SQUAT SNATCH 1X50/35 10 HSPU 20

Announcementshttp://bit.ly/HFcovidHawestone Fitness - Fitness LiteView Public WhiteboardWarm-upWarm-up (No Measure)3 SETS 10/8 CAL ROW 10 PUSH UPS 10 KB SWINGS 10 LEG RAISESWeightliftingPower Clean1 CLEAN DEADLIFT + 1 POWER CLEAN WORK ON TECHNIQUE OR BUILD TO A HEAVY SETMetconMetcon (No Measure)20 MIN EMOM 1- 10 PULL UPS 2-

Announcementshttp://bit.ly/HFcovidHawestone Fitness - FitnessView Public WhiteboardWarm-upWarm-up (No Measure)3 SETS 10/8 CAL ROW 5/5 SINGLE LEG GLUTE BRIDGE 10 KB SWINGS 10 KB PLANK PULL THROUGHSWeightliftingDeadlift (6 X 1 @80%. (1 MIN REST BETWEEN SETS))Power Clean12 MIN EMOM 1 REP @70%MetconMetcon (No Measure)15 MIN EMOM 1- 14

Announcementshttp://bit.ly/HFcovidHawestone Fitness - Kids FitView Public WhiteboardWarm-upWarm-up (No Measure)3 SETS 10/8 CAL ROW 10 PUSH UPS 10 KB SWINGS 10 LEG RAISESWeightliftingPower Clean1 CLEAN DEADLIFT + 1 POWER CLEAN WORK ON TECHNIQUE OR BUILD TO A HEAVY SETMetconMetcon (No Measure)20 MIN EMOM 1- 10 PULL UPS 2-

Announcementshttp://bit.ly/HFcovidHawestone Fitness - HUSTLE @ HOMEView Public WhiteboardWarm-upWarm-up (No Measure)3 SETS 20 LATERAL HOPS OVER DB 10 DB DEADLIFTS 8 DB POWER CLEANS 6 DB SHOULDER TO OHWeightliftingMetcon (Weight)10 MIN EMOM 4 DB POWER CLEANS 4 DB FRONT RACK SQUATS 4 DB JERKS 2X50/35MetconMetcon (2 Rounds for reps)8

Announcementshttp://bit.ly/HFcovidHawestone Fitness - Hawkestone BootcampView Public WhiteboardWarm-upWarm-up (No Measure)2 SETS 50 DOUBLE UNDERS 10 KB DEADLIFTS 5/5 RUSSIAN STEP UPSWeightliftingMetcon (Weight)4 SETS 10 DB KANG SQUATS 20 DB FROG PUMPS 20 DB GLUTE BRIDGE HOLD LEG EXTENSIONSMetconMetcon (12 Rounds for time)12 ROUNDS EVERY 1:30 COMPLETE 10 BURPEES 4 HANG

Announcementshttp://bit.ly/HFcovidHawestone Fitness - Teens FitnessView Public WhiteboardWarm-upWarm-up (No Measure)5 MIN AMRAP 5 BURPEES 10 MED BALL CLEANS 20 RUSSIAN TWISTS WITH MED BALLWeightliftingMetcon (2 Rounds for weight)8 MIN EMOM 2 PUSH JERK @ASCENDING TO RPE 8 2 MIN REST 8 MIN EMOM 1 SLPIT JERK @ASCENDING