FRIDAY DECEMBER 3, 2021

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Hawestone Fitness – Fitness Lite

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Warm-up

Warm-up (No Measure)

3 SETS

12/10 CAL ROW

15 KB SWINGS

10 KB SUMO DEADLIFTS

5 V-UPS

Weightlifting

Push Press

BUILD TO A 1RM THEN

DO 5 X 3 @70% OF THAT WEIGHT

Metcon

Metcon (3 Rounds for reps)

3 ROUNDS FOR REPS

2 MIN MAX CAL ROW

1 MIN MAX CLEAN AND JERKS

2 MIN MAX CAL ROW

1 MIN MAX BOX JUMPS

1 MIN REST

Metcon (No Measure)

3 SETS

30 SEC GLUTE BRIDGE MARCH

12/12 PRONE BANDED HAMSTRING CURLS

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20% Discount on all classes/memberships. Offer starts August 15th, 2022 and ends Sept 15th, 2022.