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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2 SETS

10/8 CAL BIKE

10 MED BALL CLEANS

15 MED BALL SIT UPS

20 HIP THRUSTS

Metcon

Metcon (Time)

For time:

42 GHD Sit-ups/V-Sit ups

21 Squat Cleans, 135/95

30 GHD Sit-ups

15 Squat Cleans, 135/95

18 GHD Sit-ups

9 Squat Cleans, 135/95

Metcon (Time)

3 Rounds for time of:

100 Double-unders

10 Split Jerks, 185/135

Metcon (Time)

21-15-9 reps for time of:

Bar-facing Burpees

Calories Bike or Row

*Rest 5 minutes between workouts