Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2 SETS

30 DOUBLE UNDERS

15 BAND PULL APARTS

3/3 TURKISH GET UPS

3 WALL WALKS

Metcon

Metcon (Time)

15-12-9 reps for time of:

Deadlifts, 315/205

Ring Muscle-ups (Burpee chest to bar pull ups)

Metcon (Time)

For time:

42 GHD sit-ups

21 Overhead Squats, 115/75

30 GHD Sit-ups

15 Overhead Squats, 115/75

18 GHD Sit-ups

9 Overhead Squats, 115/75

Metcon (Time)

5 Rounds for time of:

24 Push-ups

12 Strict Pull-ups

*Rest 5 minutes between workouts.