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Hawestone Fitness – Fitness
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