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Hawestone Fitness – Fitness

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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