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Hawestone Fitness – Fitness

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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