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Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
400M RUN
50′ PER ARM BOTTOM UP KB CARRY
5/5 DEAD BUG PULL OVER
30 SEC HS HOLD
50′ BROAD JUMPS
Gymnastics
Handstand Push-ups (DEATH BY HSPU)
MIN 1 – 1HSPU
MIN 2 – 2 HSPU
MIN 3 – 3 HSPU
ETC. UNTIL YOU ARE UNABLE TO COMPLETE THE REQUIRED NUMBER OF REPS WITHIN THE MIN
Weightlifting
Deadlift (1 @75%, 1@85%, MAX REPS @95%)
Metcon
Metcon (Time)
FOR TIME
25-20-15-10-5
*400 M RUN BEFORE EACH SET
RIGHT INTO
200′ HS WALK (SC-15 WALL WALKS)