Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

3 SETS

1 MIN ROW OR BIKE

10 CURTSY LUNGES

2 WALL WALKS

5 INCHWORMS

10 HOLLOW ROCKS

Metcon

Metcon (Time)

FOR TIME

50 DB WALKING LUNGES 2X50/35

30 HANDSTAND PUSH UPS

40 DB FRONT RACK LUNGES

20 DEFICIT HANDSTAND PUSH UPS 3.5/2 IN

30 DB OVERHEAD WALKING LUNGES

10 STRICT HANDSTAND PUSH UPS

Metcon (Time)

3 ROUNDS FOR TIME

30 ALTERNATING PISTOLS

30 GHD SIT UPS

10 RING MUSCLE UPS (STRICT PULL UPS)

Metcon (Time)

FOR TIME

8-16-24-32-24-16-8

WALL BALLS 20/14 @10′ TARGET

4-8-12-16-12-8-4 SHUTTLE RUNS (50′)

1-2-3-4-3-2-1

ROPE CLIMBS

5 MIN REST BETWEEN WORKOUTS

45 MIN CAP