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Hawestone Fitness – Fitness
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
