Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2 SETS

2 MIN BIKE OR ROW

10 ALTERNATING STEP UPS

3 WALL WALKS

15 KB SWINGS

Metcon

Metcon (Time)

FOR TIME

40 BOX JUMP OVERS 30/24

20 KB CLEANS 100/70

Metcon (Time)

21-15-9

DEADLIFTS 225/155

HANDSTAND PUSH UPS

Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP

100′ KB BEAR HUG CARRY 100/70

12 LATERAL BURPEES OVER KB

100′ BACKWARD BEARCRAWL KB DRAG

9 KB FACING BURPEES

5 MIN REST BETWEEN WORKOUTS