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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

400M RUN OR ROW,

THEN 2 SETS

5/5 SINGLE LEG HIP THRUST

5 PVC PRONE PRESS

50′ BROAD JUMPS

Weightlifting

Deadlift

5@65%

5@75%

MAX REPS @85%

Metcon

Metcon (Time)

1-2-3-4-5-6-7-8-9-10

BOX JUMP OVER 24/20

DB SNATCH 50/35

REST 5 MIN

10-9-8-7-6-5-4-3-2-1

BOX JUMP OVER

DB SNATCH

Metcon (No Measure)

40 SEC ON/20 SEC OFF

RIGHT SIDE PLANK

LEFT SIDE PLANK