FRIDAY NOVEMBER 13, 2020

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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2 SETS

1 MIN BIKE OR ROW

10 SAMSON STRETCH

10 JERK DROP

5/5 SINGLE LEG GLUTE BRIDGE

Weightlifting

Clean and Jerk

6 SETS

1 LOW HANG POWER CLEAN

1 FRONT SQUAT

1 LOW HANG SQUAT CLEAN

1 JERK

1X@65%

2X@70%

3X@75%

Metcon

Metcon (Time)

21-15-9

CAL BIKE OR ROW

DB FRONT SQUAT 2X70/50LBS

3 MIN REST

15-12-9

CAL BIKE OR ROW

*18 DB FRONT RACK LUNGES 2X70/50 AFTER EACH SET

Metcon (No Measure)

3 SETS

20 DB HIP RAISES

12 LEG CURLS ON ROWER

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