Announcements
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Hawestone Fitness – Fitness Lite
Warm-up
Warm-up (No Measure)
2 SETS
2 MIN ROW
25′ BEAR CRAWL NO MOVEMENT IN THE SPINE
10 DEAD BUG (PAUSE EACH REP 3 SEC)
Weightlifting
Split Jerk (TRY TO BUILD TO THE HEAVIEST 1 REP )
Metcon
Metcon (Time)
FOR TIME
10-9-8-7-6-5-4-3-2-1
BURPEES
KB THRUSTERS @1KB
BURPEES
KB SUMO DEADLIFT HIGH PULLS
BURPEES
KB SWINGS
Metcon (Time)
1 MILE RUN FOR TIME
