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Hawestone Fitness – Fitness

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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