Hawestone Fitness – Fitness Lite

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Warm-up

Warm-up (No Measure)

2 SETS

2 MIN ROW

25′ BEAR CRAWL (NO MOVEMENT IN SPINE)

10 DEADBUG (3 SEC PAUSE AT EACH EXTENSION)

Weightlifting

Back Squat (5-5-4-3 * INCREASE WEIGHT EACH SET )

Metcon

Metcon (Time)

5 ROUNDS FOR TIME

20 PIKE PUSH UPS OR HAND RELEASE PUSH UPS

10 KB SWINGS 70/50

Metcon (No Measure)

3 SETS

10 DB BENT OVER ROWS

10 HOLLOW ROCKS