Announcements
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Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
2 MIN BIKE/ROW OR RUN
3 SETS
5/5 SINGLE LEG HIP THRUST
5 CAL FAST ON BIKE OR ROW
5 BOX JUMPS
5 BURPEES
Weightlifting
Clean
5 SETS @60-65% OR 1RM
1 POWER CLEAN
1 FRONT SQUAT
2 SQUAT CLEANS
Metcon
Metcon (3 Rounds for time)
3 SETS OF
4 ROUNDS
3 POWER CLEAN 135/95
3 BAR FACING BURPEES
REST 2 MIN BETWEEN SETS
GO FASTTTTT!!!!!!
Metcon (Weight)
WIDE STANCE GOOD MORNING
3 X 20 REPS
