Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

3 SETS

10/8 CAL ROW

10 HAND RELEASE PUSH UPS

10/10 SINGLE LEG RDL

5 KANG SQUATS

Weightlifting

Front Squat

EVERY 90 X 8

3 PAUSED FRONT SQUATS@70%

*1 SEC PAUSE AT THE BOTTOM

Metcon

Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP

12/10 CAL BIKE/ROW/SKI

12 DB THRUSTERS 2X50/35

12 BURPEE BOX JUMP OVER 24/20

Metcon (No Measure)

4 ROUNDS

10 BARBELL HIP THRUSTS @MODERATE

30 SEC/SIDE SIDE PLANK HOLD