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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2 MIN BIKE, RUN OR ROW

5/5 SINGLE LEG RDL

5 BARBELL HIGH PULLS ARMS ONLY

5 TALL CLEAN

5 BROAD JUMPS

X 2

Weightlifting

Metcon (Weight)

2 SETS

6 MIN EMOM

1 – 3 QUARTER SQUATS @HEAVY

2 – 6 SEATED HIGH BOX JUMPS

3 – 3 HANG POWER CLEANS @HEAVY

REST 2 MIN

Metcon

Metcon (Time)

9-7-5

DEADLIFTS 315/225

TOES TO BAR

REST 3 MIN

21-15-9

DEADLIFTS 155/105

TOES TO BAR