Hawestone Fitness – Fitness Lite
Warm-up
Warm-up (No Measure)
3 SETS
12/10 CAL ROW
5 KANG SQUATS (BARBELL)
10/10 SINGLE LEG GLUTE BRIDGE
25′ BEAR CRAWL (NO MOVEMENT IN THE SPINE)
10 RUSSIAN KB SWINGS
Weightlifting
Front Squat
EVERY 90 SEC X 8 – 3 FRONT SQUATS
3 SEC TEMPO ON THE WAY DOWN 2 SEC PAUSE AT THE BOTTOM
Metcon
Metcon (Time)
FOR TIME
50-40-30-20-10
KB SWINGS
CAL ROW
Metcon (No Measure)
3 SETS
10/10 SINGLE LEG GLUTE BRIGE RAISE
1 MIN REST
60 SEC WALL SIT
1 MIN REST