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Hawestone Fitness – Hawkestone Bootcamp

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Warm-up

Warm-up (No Measure)

5 MIN AMRAP

5 BURPEES

10 AIR SQUATS

15 SIT UPS

Weightlifting

Metcon (Weight)

10 MIN EMOM

10 DB BENT OVER ROWS (1 DB CRUSH GRIP)

5 CLOSE GRIP PUSH UPS OR BENCH DIPS

Metcon

Metcon (4 Rounds for reps)

7 MIN

30 SEC PUSH UPS

30 SEC REST

7 MIN

30 SEC DB POWER CLEAN

30 SEC REST

7 MIN

30 SEC DB FARMERS CARRY

30 SEC REST

7 MIN

30 SEC DB THRUSTERS

30 SEC REST