Announcements
http://bit.ly/HFcovid
Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
6 MIN EMOM
ODDS: 15/12 CAL ROW
EVEN: 5 DEVILS PRESS
+ 10 HOLLOW ROCKS
Weightlifting
Snatch (BUILD TO A 1RM )
POWER + SQUAT
3+2 @30-50%
3+2@60%
1+2@70%
SQUAT SNATCH
1@80%
1@90@
1@MAX OUT
Metcon
Metcon (Time)
5 ROUNDS FOR TIME
15 GHD SIT UPS
15 BURPEES BOX JUMP OVERS 24/20
Metcon (No Measure)
3 SETS
15 TALL KNEELING BANDED ANGELS
90 SEC REVERSE PLANK HOLD
