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Hawestone Fitness – Fitness
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
