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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2 SETS

30 DOUBLE UNDERS

10 BANDED PULL APARTS

5/5 BOTTOM UP KB PRESS

3 WALL WALKS

Weightlifting

Back Squat

EVERY 90 SEC FOR 12 MIN

3 REPS @70%

* 1 SEC PAUSE AT THE BOTTOM

Metcon

Metcon (4 Rounds for time)

EVERY 3 MIN FOR 12 MIN

12 CAL ROW

12 ALTERNATED DB STEP UPS 2X50/35

12 BURPEE BOX JUMP OVERS 24/20

Metcon (No Measure)

4 ROUNDS

10 BARBELL HIP THRUST @MODERATE WEIGHT

30 SEC PER SIDE SIDE PLANK HOLD