Hawestone Fitness – Fitness

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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 (BUILD TO A HEAVY 4 REP – NO FAILS!!!)

Metcon

Metcon (Time)

FOR TIME

50-40-30-20-10

KB SWINGS 50/35

CAL BIKE OR ROW

Metcon (No Measure)

3 SETS

8 GLUTE HAM RAISE

1 MIN REST

60 SEC WEIGHTED WALL SIT

1 MIN REST