Announcements

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Hawestone Fitness – Fitness

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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