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Hawestone Fitness – Hawkestone Bootcamp

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Warm-up

Warm-up (No Measure)

2 ROUNDS

200M RUN

10 KB SWINGS

15 KB GOBLET SQUATS

20 TOE TOUCHES

Metcon

Metcon (Time)

5 Rounds for time of:

5 Dumbbell Burpees

50′ DB Farmer’s Carry

15 Dumbbell Power Snatch

50′ DB Farmer’s Carry

Metcon (Time)

21-15-9 reps for time of:

DB Hang Squat Clean

Push ups

Metcon (Time)

4 Rounds for time of:

50′ DB Front Rack Lunge

200m run

5 min rest between workouts

40 min time CAP