Announcements
http://bit.ly/HFcovid
Hawestone Fitness – Fitness
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
