Announcements
http://bit.ly/HFcovid
Hawestone Fitness – Fitness
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
