Announcements
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Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
6 MIN EMOM
ODDS: 10 STEP UPS + 10 SIT UPS
EVEN: 5 CLOSE GRIP PUSH UPS + 10 SHOULDER TO OH
Weightlifting
Metcon (Weight)
5 SETS
5/5 HALF KNEELING KB WINDMILL
5/5 SINGLE ARM CUBAN PRESS
5/5 BENCH ADDUCTOR
Metcon
Metcon (Time)
“MLK”
FOR TIME:
15 TURKISH GET UPS ALTERNATING 50/35
then,
1 ROUND
19 PIKE PUSH UPS
29 BURPEES
then,
2 ROUNDS
19 KB SWINGS 50/35
55 HOLLOW ROCKS
then,
1 ROUNDS
19 GOBLET SQUATS 50/35
63 MOUNTAIN CLIMBERS
then,
2 ROUNDS
19 KB SWINGS
86 AIR SQUATS
then,
3 ROUNDS
35 DUMO DEADLIFT HIGH PULLS 50/35
39 TOE TOUCHES