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Hawestone Fitness – Fitness
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
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