Announcements
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Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
3 SETS
5 BROAD JUMPS
10 DEAD BUG
10 BIRD DOG
20 PLANK SHOULDER TAPS
Weightlifting
Metcon (No Measure)
3 SETS
8/8 HALF KNEELING KB OR DB SNATCH
45 SEC KB GOOD MORNING HOLD
10 KB KANG SQUATS
Metcon
Metcon (Time)
FOR TIME
100 HANG POWER SNATCH 50/35
100 DB FRONT SQUATS 1X50/335
100 DB POWER CLEANS 1X50/35
100 SUMO DEADLIFTS HIGH PULLS
Metcon (AMRAP – Rounds and Reps)
5 MIN AMRAP
1 V-SIT UP
1 LEFT LEG V-UP
1 RIGHT LEG V-UP
1 V V-UP
1 TUCK CRUNCH
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