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Hawestone Fitness – Fitness

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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