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Hawestone Fitness – Fitness

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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 PISTOLS

MIN 3 – REST

Metcon

Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP

12/9 CAL ROW

8 DEADLIFTS 115/75

6 HANG POWER CLEAN 115/75

Metcon (No Measure)

10 MIN EMOM

X REPS OF YPUR WEAK MOVEMENT