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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2 SETS

2 MIN ROW

25′ BEAR CRAWL

5/5 DEAD BUG KB PULL OVER

5/5 SINGLE LEG RDL + KNEE DRIVE

5/5 ALTERNATING KB CLEAN AND JERKS

Weightlifting

Power Clean

7 SETS

1 POWER CLEAN

1 SQUAT CLEAN

@85% +

Metcon

Metcon (5 Rounds for time)

EVERY 5 MIN FOR 25 MIN

30 WALL BALLS 20/14

20/16 CAL ROW OR BIKE

15 KB SWINGS 70/50