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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

6 MIN EMOM

ODDS: 100M RUN

EVEN: 8 KB SWINGS + 10 RING ROWS

Metcon

Metcon (Time)

For time:

400m Run

15 Front Squats, 185/135

400m Run

12 Front Squats, 185/135

400m Run

9 Front Squats, 185/135

Metcon (Time)

5 Rounds for time of:

15 Kettlebell Swings, 70/53

10 Strict Pull-ups

Metcon (Time)

5 Rounds for time of:

50 Double-unders

15 Push Press, 75/55

10 Knees-to-elbows

*Rest 5 minutes between workouts

45 MIN CAP