Hawestone Fitness - FitnessView Public WhiteboardWarm-upWarm-up (No Measure)2 SETS 400M ROW 10/10 SINGLE LEG GLUTE BRIDGE 30 SEC WALL SIT 10 BOX JUMPSWeightliftingThe Other Total (Total Weight)Clean (1 Rep Max)Bench Press (1 Rep Max)Overhead Squat (1 Rep Max)Clean (1 Rep Max) Bench

Hawestone Fitness - Fitness LiteView Public WhiteboardWarm-upWarm-up (No Measure)2 SETS 400M ROW 10/10 SINGLE LEG GLUTE BRIDGE 30 SEC WALL SIT 10 BOX JUMPSWeightliftingBack Squat (4 X 12 @60% (3 SEC TEMPO DOWN))MetconMetcon (AMRAP - Rounds and Reps)20 MIN AMRAP 10 DB STEP UP OVERS

Hawestone Fitness - Teen FitView Public WhiteboardWarm-upWarm-up (No Measure)3 SETS 1 MIN SKIP 5 DOWN DOG PUSH UPS 10 BANDED PULL APARTS 10 V-UPS 5/5 SINGLE ARM DB PRESSWeightliftingBench Press (4 X 10 AHAP (90 SEC REST BETWEEN SETS))MetconMetcon (Time)FOR TIME 100 WALL BALLS 20/14 75 GHD

Hawestone Fitness - FitnessView Public WhiteboardWarm-upWarm-up (No Measure)3 SETS 1 MIN SKIP 5 DOWN DOG PUSH UPS 10 BANDED PULL APARTS 10 V-UPS 5/5 SINGLE ARM DB PRESSWeightliftingBench Press (4 X 10 AHAP (90 SEC REST BETWEEN SETS))MetconMetcon (Time)FOR TIME 100 WALL BALLS 20/14 75 GHD SIT

Hawestone Fitness - Kids FitView Public WhiteboardWarm-upWarm-up (No Measure)2 SETS 150M ROW 30 SEC CURTSY LUNGES 150 M ROW 30 SEC PAUSE AIR SQUATS 150M ROW 10 HOLLOW BODY ROCKSWeightliftingPower Clean6 MIN EMOM 1 POWER CLEAN + 2 HANG POWER CLEANS @MODERATE WEIGHTMetconCindy (AMRAP - Rounds and

Hawestone Fitness - Fitness LiteView Public WhiteboardWarm-upWarm-up (No Measure)2 SETS 150M ROW 30 SEC CURTSY LUNGES 150 M ROW 30 SEC PAUSE AIR SQUATS 150M ROW 10 HOLLOW BODY ROCKSWeightliftingPower Clean6 MIN EMOM 1 POWER CLEAN + 2 HANG POWER CLEANS @MODERATE WEIGHTMetconCindy (AMRAP - Rounds and

Hawestone Fitness - FitnessView Public WhiteboardWarm-upWarm-up (No Measure)2 SETS 150M ROW 30 SEC CURTSY LUNGES 150 M ROW 30 SEC PAUSE AIR SQUATS 150M ROW 10 HOLLOW BODY ROCKSWeightliftingPower Clean6 MIN EMOM 1 POWER CLEAN + 2 HANG POWER CLEANS @60%Overhead Walking Lunge4 X 6 ALTERNATING LUNGES

Hawestone Fitness - Teen FitView Public WhiteboardWarm-upWarm-up (No Measure)2 SETS 30-50 DOUBLE UNDERS 15 BANDED OH PRESS 5 DOWN DOG PUSH UPS 20 PLANK SHOULDER TAPSWeightliftingPush JerkSPLIT JERK OR PUSH JERK WORK UP TO 2 REP@ 85% THEN REDUCE TO 60% OF THIS WEIGHT AND PERFORM 2