Announcements
http://bit.ly/HFcovid
Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
2-3 MIN BIKE, ROW, SKIP
THEN 2 SETS
5 SCAP PULLS
10 SLAM BALLS
10 SIT UPS
30 SEC DEEP GOBLET SQUAT HOLD
Gymnastics
Metcon (No Measure)
EVERY 30 SEC FOR 5 NUB
2 BAR MUSCLE UPS
SC- CHEST TO BAR PULL UPS OR PULL UPS
Metcon
Metcon (Time)
4 ROUNDS
21 PULL UPS
9 POWER CLEANS 185/135
12 BAR MUSCLE UPS (CHESTO TO BAR PULL UPS)
6 THRUSTERS 185/135
3 ROPE CLIMBS
