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Hawestone Fitness – Fitness

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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