MONDAY NOVEMBER 15, 2021

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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2 SETS

50′ BROAD JUMPS

5/5 DEAD BUG KB PULL OVER

5/5 SINGLE LEG RDL PLUS KNEE DRIVE

10 ALTERNATING KB CLEAN AND JERKS

Weightlifting

Clean

POWER CLEAN + SQUAT CLEAN

2 X 6+4 @70%

3 X 4+2@75%

Metcon

Metcon (Time)

10-20-30-40-50

WALL BALLS 30/20

CHEST TO BAR PULL UPS

30 MIN CAP

Metcon (No Measure)

100 BANDED HIP THRUSTS

HOLD THE TOP FIR 5 SEC EVERY 5 REPS

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20% Discount on all classes/memberships. Offer starts August 15th, 2022 and ends Sept 15th, 2022.