Announcements

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Hawestone Fitness – Fitness Lite

View Public Whiteboard

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