FRIDAY JUNE 11, 2021

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Hawestone Fitness – Fitness

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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

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