Hawestone Fitness – Fitness Lite

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Warm-up

Warm-up (No Measure)

3 SETS

30 SEC SKIP

10 WALL BALLS

20 MOUNTAIN CLIMBERS

Weightlifting

Clean and Jerk

5 SETS @ASCENDING

1 POWER CLEAN

1 FRONT SQUAT

1 PUSH JERK

Metcon

Metcon (Time)

FOR TIME

100 DB HOPS

21 DB FRONT RACK SQUATS

21 DB PUSH PRESS

100 DB HOPS

15 DB FRONT SQUATS

15 DB PUSH PRESS

100 DB HOPS

9 DB FRONT SQUATS

9 DB PUSH PRESS

Metcon (No Measure)

3 SETS

10 PIKE LEG LIFTS OVER DB

12 DB PLANK PULL THROUGHS