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Hawestone Fitness – Fitness

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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