SATURDAY NOVEMBER 20, 2021

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Hawestone Fitness – Fitness

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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

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