Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2 SETS

400M ROW

10/10 SINGLE LEG GLUTE BRIDGE

30 SEC WALL SIT

10 BOX JUMPS

Weightlifting

The Other Total (Total Weight)

Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)
Clean (1 Rep Max)

Bench Press (1 Rep Max)

Overhead Squat (1 Rep Max)
30 MIN CAP

Metcon

Metcon (Time)

FOR TIME

30 CAL ROW

20 BURPEE BOX JUMP OVERS 24/20

10 SNATCHES 185/135 (80-85%)