Announcements

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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

3 SETS

50 SKIPS OR HOPS OVER DB

5 INCHWORMS

15 AIR SQUATS

20 SEC HOLLOW HOLD

Weightlifting

Metcon (No Measure)

4 SETS

10 WALL SIT BICEP CURL + SHOULDER PRESS

8 WALL SIT DB RAISE PLUS TWIST TO SIDE

10 PUSH UPS TO HAND ON WALL

20 SHOULDER TAPS ON WALL

Metcon

Metcon (2 Rounds for reps)

8 MIN AMRAP

12 DB POWER CLEANS 2X50/35

12 BURPEES

2 MIN REST

8 MIN AMRAP

12 DB THRUSTERS 2X50/35

12 BURPEES OVER DB

2 MIN REST

ACCUMULATE 2 MIN ELBOW PLANK