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Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
2-3 MIN BIKE, ROW OR SKIP
THEN 2 SETS
5/5 BOTTOM UP KB PRESS
50′ PER ARM BOTTOM UP KB CARRY
10/10 SINGLE LEG RDL
10 BEHIND THE NECK PUSH PRESS @BARBELL
Weightlifting
Push Jerk
5 SETS
1 PUSH PRESS
1 PUSH JERK
@ASCENDING
Metcon
Metcon (Time)
5 ROUNDS
2 LEGLESS ROPE CLIMBS OR 3 REGULAR ROPE CLIMBS
100 DOUBLE UNDERS
Metcon (Weight)
WEIGHTED HIP EXTENSIONS
4 SETS X 6-8 REPS @HEAVY
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