MONDAY JULY 5, 2021

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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

3 SETS

5 CAL BIKE OR ROW FAST

5/5 SINGLE LEG HIP THRUST

5 BOX JUMPS

5 HOLLOW ROCKS

Weightlifting

Metcon (Weight)

12 MIN EMOM

1- 2 BACK SQUATS @85-90%

2 – MAX WALL BALLS @30/20

3 – REST

Metcon

Metcon (AMRAP – Reps)

10 MIN AMRAP

10 SNATCHES 135/85

1 MIN REST

10 SNATCHES 185/125

1 MIN REST

10 SNATCHES 225/145

1 MIN REST

MAX REPS IN REMAINING TIME 245/165

Metcon (No Measure)

3 SETS PER LEG

1 MIN CONTINUOUS EFFORT

10 BULGARIAN SPLIT SQUAT @1X50/35

HOLD AT THE BOTTOM FOR THE REMAINING TIME OF THE MINUTE

REST 30 SEC BETWEEN LEGS

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