Hawestone Fitness – Fitness
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