Announcements

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Hawestone Fitness – Fitness Lite

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Warm-up

Warm-up (No Measure)

500M ROW

THEN

15-12-9

STEP UPS

PUSH UPS

SIT UPS

Weightlifting

Thruster

10 MIN EMOM

ODDS: 5 THRUSTERS

EVEN: 1 ROPE CLIMB (SC-3 ROPE PULLS PER SIDE)

Metcon

Metcon (Time)

4 ROUNDS FOR TIME

400M ROW

20 DB THRUSTERS

20 BOX JUMPS

20 DB BENCH OR FLOOR PRESS

25 MIN CAP

Metcon (No Measure)

TABATA PLANK HOLDS