Hawestone Fitness – Fitness Lite

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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

Back Squat (4 X 12 @60% (3 SEC TEMPO DOWN))

Metcon

Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP

10 DB STEP UP OVERS @2DBS, 24/20″

15 BURPEE BOX JUMP

20 V-UPS

Metcon (No Measure)

DEFICIT CALF RAISES

3X10 PER SIDE

1 MIN REST BETWEEN SETS