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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2 SETS

200M RUN

4/4 SINGLE LEG HIP THRUST

4 DEEP SQUAT MUSCLE SNATCH

4 SOTTS PRESS

4 BROAD JUMPS

Weightlifting

Back Squat (1@75%, 1@85%, MAX REPS @95%)

Metcon

Metcon (4 Rounds for time)

EVERY 4 MIN FOR 16 MIN

20 CAL ROW

20 GHD SIT UPS OR V-UPS

20 DB OH SQUATS 1X50/35

Metcon (Weight)

GHD BACK EXTENSIONS

3 X 15 WEIGHTED