Announcements
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Hawestone Fitness – Fitness
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
