Announcements
http://bit.ly/HFcovid
Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
400M RUN THEN
2 SETS
50′ PER ARM BOTTOM UP KB CARRY
5/5 DEADBUG KB PULL OVER
5/5 SINGLE LEG RDL + KNEE DRIVE
Gymnastics
Pull-ups (1 RM WEIGHTED PULL UP)
Metcon
Metcon (Time)
3 ROUNDS FOR TIME
10 CHEST TO BAR PULL UPS
7 THRUSTERS 115/85
RIGHT INTO
6 ROUNDS FOR TIME
5 BAR MUSCLE UPS
5 THRUSTERS 115/85
Metcon (No Measure)
3 ROUNDS
20 GLUTE BRIDGE
20 TOE TOUCHES WITH FEET ON BENCH