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Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
2 SETS
200M RUN
5 PLATE GOBLET SQUAT + FRONT RASE TO OH
20 FAST PLATE IN AND OUTS
Weightlifting
Clean (5 X 3)
NO FEET CLEAN
UP TO 70% OR 1RM
Metcon (4 Rounds for reps)
4 X 3 MIN AMRAP
AX REPS SQUAT CLEAN 245/165
(75%)
2 MIN REST BETWEEN AMRAPS
Metcon
Metcon (Time)
3 ROUNDS
20 CAL ROW/BIKE
20 PISTOLS
REST 90 SEC