Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
2 SETS
12/10 CAL ROW
15 KB SWINGS
20 KB STRAIGHT LEG DEADLIFTS
20 KB PLANK PULL THROUGHS
Weightlifting
Front Squat (BUILD TO A 3RM – NO FAILS!!)
Metcon
Metcon (AMRAP – Rounds and Reps)
8 MIN AMRAP
21 CAL BIKE OR ROW
21 PULL UPS
21 DB FRONT SQUATS 2X50/35
4 MIN REST
Metcon (AMRAP – Rounds and Reps)
6 MIN AMRAP
15 CAL BIKE OR ROW
15 CHEST TO BAR PULL UPS
15 DB TRHUSTERS 2X50/35
2 MIN REST
Metcon (AMRAP – Rounds and Reps)
4 MIN AMRAP
9 CAL BIKE OR ROW
9 BAR MUSCLE UPS
9 DB HANG CLEANS 2X50/35