Announcements

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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

5 MIN AMRAP

5 DOWN DOG PUSH UPS

10 BOX JUMPS

5/5 DB POWER CLEANS

Weightlifting

Metcon (Weight)

3 SETS

10/10 SINGLE ARM DUMBBELL DEADLIFTS

8/8 SPLIT STANCE DB RDL WITH DB ROW

10 CRUSH GRIP DB RDL

Metcon

Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP

10 DB HANG CLEANS R ARM

20 DB STEP UPS

10 DB HANG CLEAS L ARM

20 BOX JUMPS

Metcon (No Measure)

3 X 30-45 SEC COPENHAGEN PLANK