MONDAY DECEMBER 20, 2021

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Hawestone Fitness – Fitness Lite

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Warm-up

Warm-up (No Measure)

2-3 MIN PRACTICE DOUBLE UNDERS

THEN 2 SETS

10/10 SINGLE LEG GLUTE BRIDGE

10 EMPTY BARBELL HANG POWER CLEANS

10 EMPTY BARBELL BEHIND THE NECK THRUSTERS

Weightlifting

Hang Clean

5 X 3 @MED-HEAVY WEIGHT. SAME WEIGHT ACROSS

Metcon

Metcon (Time)

3 ROUNDS FOR TIME

15 BURPEES

20 BOX JUMP OVERS

25 DB STEP UPS @2DBS

20 DB PUSH PRESS @2DBS

15 PUSH UPS

2 MIN REST BETWEEN ROUNDS

Metcon (No Measure)

4 SETS

1 MIN PLANK HOLD

1 MIN REST

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20% Discount on all classes/memberships. Offer starts August 15th, 2022 and ends Sept 15th, 2022.