Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

3 SETS

1 MIN BIKE OR ROW

5 HANG MUSCLE CLEAN

5 INCHWORMS

5 KANG SQUATS

Weightlifting

Front Squat

3 SETS @82%

3 REPS

REST 15-20 SEC

1 REP

REST 15-20 SEC

1 REP

2 MIN BIKE OR ROW RECOVERY BETWEEN SETS

Metcon

Metcon (2 Rounds for time)

2 ROUNDS EACH FOR TIME

9-6-3

THRUSTERS 135/95

BOX JUMPS 32/26″

1 ROPE CLIMB

REST 1:1 BETWEEN ROUNDS

Metcon (No Measure)

DRAGON FLAG

5 X 5

Metcon (No Measure)

3 SETS

8/8 SINGLE LEG KB RDL

20 FAST BANDED HAMSTRING CURLS

REST 1 MIN BETWEEN SETS