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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2 SETS

400M ROW

2 WALL WALKS

4 SCAP PULLS

8 BOX JUMPS

10 HOLLOW BODY ROCKS

Metcon

Metcon (Time)

3 Rounds for time of:

9 Squat Cleans, 185/135

9 Push Jerks, 185/135

9 Ring Muscle-ups (9 Burpee chest to bar pull ups)

Metcon (Time)

3 Rounds for time of:

500m Row

50′ Handstand Walk (5 wall walks)

Metcon (Time)

5 Rounds for time of:

20 GHD Sit-ups

10 Box Jumps, 30″/24″

20 Hand-release Push-ups

*Rest 5 minutes between workouts