Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2 SETS

12/10 CAL BIKE, ROW OR SKIP

10 CLOSE GRIP PUSH UPS

10 ALTERNATING DB HANG CLEAN AND JERKS

10 V-UPS

Weightlifting

Metcon (2 Rounds for time)

2 ROUNDS

5-4-3-2-1

POWER CLEAN @75%

BENCH PRESS @75%

REST 5 MIN BETWEEN ROUNDS

Metcon

Metcon (Time)

5 ROUNDS FOR TIME

20 HSPU

10 KB GROUND TO SHOULDER 100/70

Metcon (No Measure)

3 SETS

10 PENDLAY ROW @MODERATE

10 HOLLOW BODY BAND LAT PULL DOWN

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