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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

3 SETS

30 SOUBLE UNDERS

15 KB SWINGS

10 KB GOBLET SQUATS

30 SEC ELBOW PLANK HOLD

Metcon

Metcon (Time)

3 Rounds for time of:

400m run

30 Thrusters, 45/35

5 MIN REST

Metcon (Time)

2 Rounds for time of:

50 Hand-release Push-ups

25 Deadlifts, 245/165

5 MIN REST

Metcon (Time)

4 Rounds for time of:

50 feet Handstand Walk (sc- 5 wall walks)

3 Rope Climbs

45 MIN CAP