Announcements
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Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
400M RUN, THEN
2 SETS
5/5 KB WINDMILLS
5/5 BOTTOM UP KB PRESS
5/5 SINGLE LEG KB FRONT RACK LUNGE
Weightlifting
Metcon (Weight)
2 SETS
6 MIN EMOM
1- 3 SPLIT JERK
2 – 6 JUMPING PUSH UPS
3 – 30 SEC FRONT RACK HOLD (SAME WEIGHT AS JERK)
3 MIN REST
REPEAT
Metcon
Metcon (Time)
FOR TIME
30 BURPEES
500M ROW
30 CHEST TO BAR PULL UPS
20 BURPEES
300M ROW
20 CHEST TO BAR PULL UPS
(SCALE – PULL UPS OR RING ROWS)
Metcon (No Measure)
4 SETS
12 PER SIDE BENT OVER LATERAL RAISES
100′ HEAVY FARMERS CARRY
