Hawestone Fitness - Fitness LiteView Public WhiteboardWarm-upWarm-up (No Measure)2 SETS 14/12 CAL ROW 12 KB SWINGS 12 KB GOBLET SQUATS 12 KB ALTERNATING DEADBUG (HOLD THE KB ARMS EXTENDED IN FRONT OF YOUR CHEST, LIFT SHOULDER BLADES OF THE FLOORWeightliftingFront Squat6 MIN EMOM 4 PAUSED

Hawestone Fitness - Kids FitView Public WhiteboardWarm-upWarm-up (No Measure)2 SETS 14/12 CAL ROW 12 KB SWINGS 12 KB GOBLET SQUATS 12 KB ALTERNATING DEADBUG (HOLD THE KB ARMS EXTENDED IN FRONT OF YOUR CHEST, LIFT SHOULDER BLADES OF THE FLOORWeightliftingFront Squat6 MIN EMOM 4 PAUSED

Hawestone Fitness - FitnessView Public WhiteboardWarm-upWarm-up (No Measure)2 SETS 14/12 CAL ROW 6 PIKE UPS ON ROWERS 6 BARBELL KANG SQUATS 6/6 SINGLE LEG DB RDLWeightliftingFront Squat6 MIN EMOM 4 PAUSED FRONT SQUATS @80-85% OF 4RM 1 SEC PAUSE AT THE BOTTOM, EXPLOSIVE ASCENTMetconMetcon (Time)2 ROUNDS

Hawestone Fitness - Teen FitView Public WhiteboardWarm-upWarm-up (No Measure)6 MIN EMOM ODDS: 50 DOUBLE UNDERS EVEN: 10 HAND RELEASE PUSH UPS + 15 BANDED PULL APARTSWeightliftingShoulder PressEVERY 90 SEC X 8 3 STRICT PRESS WITH 1 SEC PAUSE AT FOREHEAD LEVEL ON

Hawestone Fitness - FitnessView Public WhiteboardWarm-upWarm-up (No Measure)6 MIN EMOM ODDS: 50 DOUBLE UNDERS EVEN: 10 HAND RELEASE PUSH UPS + 15 BANDED PULL APARTSWeightliftingShoulder PressEVERY 90 SEC X 8 3 STRICT PRESS WITH 1 SEC PAUSE AT FOREHEAD LEVEL ON THE

Hawestone Fitness - Fitness LiteView Public WhiteboardWarm-upWarm-up (No Measure)2-3 MIN BIKE, ROW OR SKIP THEN 2 SETS 15 BAND PULL APARTS 5 HANG SNATCH 5 OH SQUATS 10 HIP THRUSTSWeightliftingSnatch6 MIN EMOM 2 POWER SNATCH *INCREASE WEIGHT EACH SET UNTIL YOU CANT ANYMORE 1 MIN REST 6 MIN EMOM 3

Hawestone Fitness - FitnessView Public WhiteboardWarm-upWarm-up (No Measure)2-3 MIN BIKE, ROW OR SKIP THEN 2 SETS 5/5 KB WINDMILL 5/5 KB SNATCH 5/5 KB OH SQUAT 5 TALL KNEELING BOX JUMPSWeightliftingSquat Snatch6 MIN EMOM 3 TNG REPS @ASCENDING START AT 65% AFTER EMOM 1 MIN REST REPEAT 6 MIN EMOM RESET

Hawestone Fitness - Teen FitView Public WhiteboardWarm-upWarm-up (No Measure)2-3 MIN BIKE, ROW, SKIP THEN 3 SETS 5 CLEAN PULLS @SLOW 5 TALL CLEANS 5 GOOD MORNINGS 10 HIP THRUSTSWeightliftingCleanBUILD TO A HEAVY 3 POSITION CLEAN 1 FROM FLOOR 1 FROM LOW HANG 1 FROM HIGH HANGMetconMetcon (Time)5 ROUNDS