Announcements
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Hawestone Fitness – Fitness Lite
Warm-up
Warm-up (No Measure)
2 SETS
1 MIN ROW OR BIKE
3 INCHWORMS
5/5 SINGLE LEG GLUTE BRIDGE
5 MUSCLE CLEANS
5 EMPTY BAR FRONT SQUATS
5 EMPTY BAR STRICT PRESS
Weightlifting
Clean and Jerk
6 SETS INCREASING
1 POWER CLEAN
1 FRONT SQUAT
1 JERK
Metcon
Metcon (Time)
21-15-9
CAL ROW
DB FRONT SQUATS 2X50/35
3 MIN REST
15-12-9
CAL ROW
18 DB FRONT RACK LUNGES AFTER EACH SET
Metcon (No Measure)
3 SETS
20 RUSSIAN TWISTS WITH MED BALL
20 MED BALL TOE TOUCHES
