Announcements
http://bit.ly/HFcovid
Hawestone Fitness – Fitness Lite
Warm-up
Warm-up (No Measure)
3 SETS
10/8 CAL BIKE OR ROW
10 CURTSY LUNGES
10 COSSACK SQUATS
5/5 SINGLE LEG GLUTE BRIDGE
Weightlifting
Back Squat
12 MIN EMOM
MIN 1 – 8 BACK SQUATS @60-70%
MIN 2 – 20 SEC MAX JUMPING LUNGES
MIN 3 – REST
Metcon
Metcon (AMRAP – Rounds and Reps)
15 MIN AMRAP
12/9 CAL ROW
8 DEADLIFTS @LIGHT
6 HANG POWER CLEAN @LIGHT
Metcon (No Measure)
10 MIN EMOM
X REPS OF YOUR WEAK MOVEMENT