Hawestone Fitness – Fitness Lite
Warm-up
Warm-up (No Measure)
2 SETS
2 MIN ROW
25′ BEAR CRAWL (NO MOVEMENT IN SPINE)
10 DEADBUG (3 SEC PAUSE AT EACH EXTENSION)
Weightlifting
Back Squat (5-5-4-3 * INCREASE WEIGHT EACH SET )
Metcon
Metcon (Time)
5 ROUNDS FOR TIME
20 PIKE PUSH UPS OR HAND RELEASE PUSH UPS
10 KB SWINGS 70/50
Metcon (No Measure)
3 SETS
10 DB BENT OVER ROWS
10 HOLLOW ROCKS