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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2-3 MIN SKIP, RUN, BIKE OR ROW

THEN 2 SETS

5/5 SINGLE LEG HIP THRUST

3 HIGH BOX JUMPS

5 MUSCLE CLEANS

Weightlifting

Metcon (Weight)

2 SETS

6 MIN EMOM

1 – 2 POWER CLEANS

2- 6 HIGH BOX JUMPS 36/30

3 – 3 CLEAN GRIP DEADLIFTS

REST 2-3 MIN BETWEEN SETS

Metcon

Metcon (Time)

2 ROUNDS FOR TIME

50 V-SIT UPS

50 WALL BALLS 20/14

Metcon (No Measure)

COPENHAGEN PLANK

3 X 30 SEC/LEG

30 SEC REST BETWEEN SETS