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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

5 MIN AMRAP

30 DOUBLE UNDERS

5 SCAP PULLS

10 PUSH UPS

5 KIPPING PULL UPS

10 RING DIPS

Weightlifting

Metcon (5 Rounds for reps)

5 SETS

3 BENCH PRESS @HEAVY

5-7 RING MUSCLE UPS (CHEST TO BAR PULL UPS)

5-7 STRICT RING DIPS

REST 3 MIN

Metcon

Metcon (AMRAP – Reps)

FOR REPS

2 MIN BOX JUMPS 30/24

2 MIN WALL BALLS 30/20

2 MIN DEVILS PRESS 2X50/35

2 MIN WALL BALL 30/20

2 MIN BOX JUMPS 30/24

2 MIN REST

THEN

Metcon (Time)

REPEAT COMPLETED REPS FOR TIME, PARTITION HOW YOU LIKE