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Hawestone Fitness – Hawkestone Bootcamp

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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