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Hawestone Fitness – Hawkestone Bootcamp
Warm-up
Warm-up (No Measure)
2 SETS
50 SINGLE SKIPS
10 WALL BALLS
10 RING ROWS
10 SIT UPS
Metcon
Metcon (Time)
9 Rounds for time of:
7 Burpees
5 Dumbbell Thrusters
5 MIN REST
Metcon (Time)
3 Rounds for time of:
75 Single unders
30 Dumbbell Deadlifts
5 MIN REST
Metcon (Time)
21-18-15-12 reps for time of:
Ring rows
Box Jumps
Calories, Air Bike or row
40 min CAP
