Hawestone Fitness – Fitness
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