Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2 SETS

14/12 CAL ROW

6 PIKE UPS ON ROWERS

6 BARBELL KANG SQUATS

6/6 SINGLE LEG DB RDL

Weightlifting

Front Squat

6 MIN EMOM

4 PAUSED FRONT SQUATS @80-85% OF 4RM

1 SEC PAUSE AT THE BOTTOM, EXPLOSIVE ASCENT

Metcon

Metcon (Time)

2 ROUNDS FOR TIME

25 DEADLIFTS 225/155

25 HSPU

50 WALL BALLS 20/14

Metcon (No Measure)

3 SETS

7 STRICT WIDE GRIP CHEST TO BAR PULL UPS

10/10 BULGARIAN SPLIT SQUATS @2KBS

60 SEC TALL KNEELIND DB KB FRONT RACK HOLD