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Hawestone Fitness – Fitness

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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 (1RM )

Metcon

Metcon (Time)

FOR TIME

27 CAL ROW

21 SNATCH 115/75

15/12 BAR MUSCLE UPS (SC BURPEE CHEST TO BAR PULL UPS)

21 CAL ROW

15 SNATCHES

9/7 RING MUSCLE UPS (SC-21 RING ROWS OR RING PULL UPS/ 21 RING DIPS)

Metcon (Time)

2000M ROW FOR TIME