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Hawestone Fitness – Fitness Lite

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Warm-up

Warm-up (No Measure)

400M RUN,

THEN

5 BURPEES

10 AIR SQUATS

10 HOLLOW ROCKS

10 REVERSE LUNGES

X 2

Weightlifting

Back Squat (5 SETS X 3 REPS INCREASING )

Metcon

Metcon (AMRAP – Rounds and Reps)

13 MIN AMRAP

7 FRONT SQUATS

500M ROW

7 PULL UPS

Metcon (No Measure)

3 SETS

30SEC/SIDE COPENHAGEN PLANK