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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2-3 MIN BIKE, ROW, SKIP OR RUN

THEN 2 SETS

50′ BOTTOM UP KB CARRY/ARM

10 DEADBUG

5/5 SINGLE LEG RDL PLUS KNEE DRIVE

50′ BROAD JUMPS

Weightlifting

Metcon (Weight)

3 X 6 MIN EMOM

1- 2 PAUSED BACK SQUAT @80%+

2 – 50′ BROAD JUMP

3 – 3 SQUAT SNATCH @80%+

REST 2-3 MIN BETWEEN SETS

Metcon

Metcon (3 Rounds for time)

3 ROUNDS FOR TIME

21 THRUSTERS 115/75

21 BAR FACING BURPEES

REST 2 MIN BETWEEN SETS