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Hawestone Fitness – Hawkestone Bootcamp

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Warm-up

Warm-up (No Measure)

5 MIN AMRAP

100M RUN

10 KB SWINGS

10 KB GOBLET SQUATS

10 KB JACK HAMMER

Metcon

Metcon (Time)

3 Rounds for time:

40 Dumbbell Deadlifts

12 L-arm DB Overhead Squats

12 R-arm DB Overhead Squats

Metcon (Time)

3 Rounds for time:

15 DB Hang Power Cleans

15 Pike Push-ups

10 Pull ups

Metcon (Time)

For time:

15 Dumbbell Thrusters

200m run

12 Dumbbell Thrusters

200m run

9 Dumbbell Thrusters

200m run

*Rest 5 minutes between workouts.