Announcements
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Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
2 MIN SKIP, RUN, JUMPIN JACKS…
THEN 2 SETS
5 PUSH UPS
10 PLANK SHOULDER TAPS
10 COSSACK LUNGES
15 HIP RAISES
20 SEC HOLLOW HOLD
Weightlifting
Metcon (No Measure)
12 MIN EMOM
MIN 1 – MAX BENT OVER ROWS
MIN 2 – MAX BULGARIAN SPLIT SQUATS LEFT LEG
MIN 3 – MAX DB BICEP CURLS
MIN 4 – MAX BULGARIAN SPLIT SQUATS RIGHT LEG
Metcon
Metcon (AMRAP – Rounds and Reps)
15 MIN AMRAP
8 V-SIT UPS
8 ALTERNATED DB CLEAN AND JERK 1X50/35
8 BURPEE BOX JUMP OVER
8 ALTERNATED DB STEP UP OVER 50/35
Metcon (No Measure)
3 SETS
40 SEC PER SIDE
KB SIDE BENDS
