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Hawestone Fitness – Fitness Lite

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Warm-up

Warm-up (No Measure)

6 MIN EMOM

ODDS: 10/8 CAL ROW

EVEN: 5 PUSH UPS + 10 JUMPING AIR SQUATS + 5 HOLLOW ROCKS

Weightlifting

Push Press

15 MIN EMOM

1 PUSH PRESS + 1 PUSH JERK

*TRY TO INCREASE WEIGHT EVERY 3 MIN

Metcon

Metcon (Time)

FOR TIME

30 CAL ROW

30 ALTERNATING DB SNATCH

30 ALTERNATING DB HANG CLEAN AND JERK

30 DB FRONT SQUATS

30 CAL ROW

30 ALTERNATING DB SNATCH

30 ALTERNATING DB HANG CLEAN AND JERK

30 DB BOX STEP UP OVERS

30 CAL ROW

@1 DB FOR ALL MOVEMENTS

30 MIN CAP