Hawestone Fitness – Fitness

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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