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Hawestone Fitness – Fitness Lite

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Warm-up

Warm-up (No Measure)

2MIN BIKE, ROW, RUN

‘THEN

15-12-9

KB SWINGS

PUSH UPS

Weightlifting

Snatch

15 MIN EMOM

1 SNATCH DEADLIFT + 1 HANG SNATCH + 1 OHS

Metcon

Metcon (4 Rounds for reps)

2 ROUNDS

3 MIN AMRAP

MAX UNBROKEN KB SWINGS

MAX UNBROKEN KB SUMO DEADLIFTS

1 MIN REST BETWEEN ROUNDS

THEN

2 MIN REST

10 MIN AMRAP

10 CAL ROW OR BIKE

10 KB GOBLET SQUAT

Metcon (No Measure)

3 SETS

10/10 KB SIDE BENDS

10 PIKE OVERS OVER KB