Announcements
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Hawestone Fitness – Fitness
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 :))
