Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2 SETS

50 SINGLE SKIPS

10 RING ROWS

12 PUSH UPS

14 LUNGES

16 V-UPS

Metcon

Metcon (Time)

3 Rounds for time of:

15 DB Power Cleans 2X50/35

12 DB Front Squats 2X50/35

9 DB Push Press 2X50/35

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes of:

75 Double-unders

150′ Dumbbell Farmer’s carry 2X50/35

25 GHD Sit-ups

Metcon (Time)

3 Rounds for time of:

40 Sit-ups

20 Dumbbell Bench Press 2X50/35

20 Dumbbell Box Step-ups 2X50/35

*5 MIN REST BETWEEN ROUNDS

45 MIN CAP