Announcements
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Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
3 SETS
200M RUN
5 BURPEE BROAD JUMPS
10 KANG SQUATS
10/10 SINGLE LEG GLUTE BRIDGE RAISES
Weightlifting
Deadlift
BUILD TO A HEAVY SET OF 5
THEN DO 2X5 @80% OF THAT
Metcon
Metcon (Time)
FOR TIME
30 DEADLIFTS 275/185
20 FRONT SQUATS 185/135
10 SQUAT SNATCH 135/95
5 MIN REST
Metcon (Time)
21-15-9
PULL UPS
CAL, ROWER
3 MIN REST
Metcon (Time)
21-15-9
KB SWINGS 70/50
TOES TO BAR
