Announcements
http://bit.ly/HFcovid
Hawestone Fitness – Fitness
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
