Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
3 ROUNDS
1 MIN ROW/BIKE/SKIP
50′ BEAR CRAWL
10 DOWN DOG PUSH UPS
10 JUMPING AIR SQUATS
Weightlifting
Metcon (Weight)
8 MIN EMOM
ODDS: 3 DEADLIFTS @60%
EVEN: 3 BENCH PRESS @60%
Metcon
Metcon (Time)
2 ROUNDS OF
6-4-2
BOX JUMPS 42/36′
DEFICIT KIPPING HSPU 12/8′
REST 2 MIN BETWEEN ROUNDS
THEN
3 ROUNDS
21/18 CAL ROW
5 SQUAT CLEAN @65%
2 MIN REST
5 ROUNDS
12/10 CAL ROW
8 SQUAT CLEAN @135/95