MONDAY OCTOBER 11, 2021

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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2 SETS

200M RUN

10 MED BALL CLEANS

15 MED BALL TOE TOUCHES

10/10 SINGLE LEG GLUTE BRIDGE RAISE

Weightlifting

Power Clean

POWER CLEAN + FRONT SQUAT

5 X 1+1 @ASCENDING

Metcon

Metcon (7 Rounds for time)

EVERY 3 MIN FOR 21 MIN

300/200M ROW

12 GHD SIT UPS (V-SIT UPS)

12 BURPEES

Metcon (No Measure)

3 SETS

10/10 FRONT RACK BULGARIAN SPLIT SQUATS (TEMPO 4 SEC DOWN)

8/8 RDL

6 GOOD MORNINGS

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