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Hawestone Fitness – Fitness

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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)