Announcements

http://bit.ly/HFcovid

Hawestone Fitness – Fitness

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS

200M RUN

25′ BEAR CRAWL

10 DEADBUG

30 SEC HS HOLD

Weightlifting

Metcon (Weight)

2 SETS

6 MIN EMOM

1 – 5 DOUBLE DB STRICT PRESS

2 – 3-5 DEFICIT HSPU

3 – 2 JERKS @80%+

REST 2-3 MIN

Metcon

Metcon (Time)

FOR TIME

6 ROUNDS

5 RING MUSCLE UPS (SCALE BURPEE RING PULL UPS)

200M RUN

REST 5 MIN

3 ROUNDS

10 BENCH PRESS 155/105

400M RUN

Metcon (Time)

5 SETS

10 ALTERNATED DB STEP UP OVERS 2X70/50

REST 60 SEC BETWEEN SETS

(PLEASE PLACE THE DUMBELLS BACK IN THEIR PROPER PLACE :))