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Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
2 SETS
50′ BROAD JUMPS
5/5 DEAD BUG PULL OVER
5/5 SINGLE LEG RDL + KNEE DRIVE
50’/ARM BOTTOM UP KB CARRY
Weightlifting
Split Jerk (5 X 2 @85% +)
Metcon
Metcon (Time)
50-40-30-20-10
AIR SQUATS
DOUBLE UNDERS
10-8-6-4-2
SHOULDER TO OH @75% OF MAX JERK
Metcon (Time)
ROW
3 X 500M SPRINT
REST 2 MIN BETWEEN SETS
SCORE: YOUR SLOWEST TIMES
