Hawestone Fitness – Fitness

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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