Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2 SETS

12/10 CAL ROW

15 BAND PULL APARTS

3 WALL WALKS

5 HANG POWER SNATCH – BARBELL

5 HANG CLEAN AND PRESS – BARBELL

Metcon

Metcon (Time)

21-15-9 reps for time of:

Calories, Rower

Handstand Push-ups, strict

Metcon (Time)

5 Rounds for time of:

50′ Walking Lunge (no weight)

20 GHD sit-ups

20 Dumbbell Power Snatches, 50/35

Metcon (Time)

3 Rounds for time of:

10 Hang Power Cleans, 175/125

50 Double-unders

*Rest 5 minutes between workouts