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Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
5 MIN AMRAP
20 DOUBLE UNDERS
10 KB SUMO DEADLIFT HIGH PULLS
10 KB GOBLET SQUATS
10 HOLLOW ROCKS
Weightlifting
Metcon (AMRAP – Rounds and Reps)
10 MIN EMOM
30 DOUBLE UNDERS
4 HANG POWER CLEANS 225/155 (70-75% OF 1RM)
Metcon (Time)
BACK SQUAT
30 REPS @70% FOR TIME
Metcon
Metcon (Time)
21-18-15-12-9-6-3
DB DEADLIFTS 2X50/35
GHD SIT UPS (V-SIT UPS)