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Hawestone Fitness – Fitness

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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)