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Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
2 SETS
2 MIN BIKE, ROW OR SKIP
10 ALTERNATING DB SNATCH
5/5 DB OH SQUATS
20 PLANK SHOULDER TAPS
Metcon
Metcon (Time)
5 ROUNDS
20/16 CAL ROW
10 DEVILS PRESS 2X50/35
Metcon (Time)
7 Rounds for time of:
10/7 Calorie Bike OR Row
5 Bar Muscle-ups (5 burpee pull ups)
1 Clean & Jerk, 225/155
Metcon (Weight)
10 min to establish
10 rep max deadlift
*5 min rest between workouts
