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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2 SETS

200M RUN

3 WALL WALKS

10 JUMPING LUNGES

10 HOLLOW ROCKS

Metcon

Metcon (Time)

5 Rounds for time of:

5 Dumbbell Burpees, 50’s/35’s

100′ DB Farmer’s Carry, 50’s/35’s

15 Dumbbell Power Snatch, 50/35

100′ DB Farmer’s Carry, 50’s/35’s

Metcon (Time)

21-15-9 reps for time of:

DB Hang Squat Clean, 50’s/35’s

Ring Dips

Metcon (Time)

4 Rounds for time of:

66′ DB Front Rack Lunge, 50’s/35’s

30′ Handstand Walk

*Rest 5 minutes between workouts