Announcements
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Hawestone Fitness – Fitness
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
