Announcements

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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

5 MIN AMRAP

20 JUMPING JACKS

10 GOBLET SQUATS

10 GOOD MORNINGS

10 SIT UPS

Weightlifting

Metcon (Weight)

4 SETS

12/12 WEIGHTED SINGLE LEG GLUTE BRIDGE

15-10 DB BENCH PRESS WHILE HOLDING A GLUTE BRIDGE HOLD

Metcon

Metcon (4 Rounds for reps)

4 rounds

1 minute of Dumbbell Thrusters

1 minute of Lateral Dumbbell Hops

1 minute of Dumbbell Deadlifts

1 minute of Rest

RX- 50/35

SC -35/20

2 DUMBELLS

Metcon (No Measure)

4 SETS

10 PIKE LEG RAISE OVER DB

10 LEG + HIP RAISE

20 BICYCLE