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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2 SETS

30 DOUBLE UNDERS

5 KANG SQUATS

10 HAND RELEASE PUSH UPS

15 HOLLOW ROCKS

Weightlifting

Back Squat (5 X 3 @75%)

Metcon

Metcon (Time)

5 ROUNDS

10 BENCH PRESS 135/95

10 CAL BIKE OR ROW

Metcon (Time)

FOR TIME

6-4-2

ALTERNATING DB SQUAT SNATCH 70/50

STRICT HSPU

REST 3 MIN

X 2

Metcon (No Measure)

GHD BACK EXTENSIONS

3 X 15