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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

400M RUN

THEN 2 SETS

4/4 SINGLE LEG HIP THRUST

4 BARBELL FRONT SQUATS

4 SOTTS PRESS

4 BOX JUMPS

Weightlifting

Back Squat (1 RM )

Metcon

Metcon (AMRAP – Rounds and Reps)

13 MIN AMRAP

7 DEADLIFTS 245/165

500M ROW

7/5 RING MUSCLE UPS (SC- BURPEE CHEST TO BAR PULL UPS)

Metcon (Weight)

3 SETS

10 HIP THRUSTS @MOD TO HEAVY

10/SIDE CLAM RAISE

REST 1 MIN