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Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
2 SETS
10/8 CAL ROW
10 SLOW MOUNTAIN CLIMBERS
5 HAND RELEASE PUSH UPS
10 KANG SQUATS
Weightlifting
Front Squat (12 MIN EMOM – 2 REPS @50% FOR SPEED )
Gymnastics
Toes-To-Bar (DEATH BY TOES TO BAR )
MIN 1 – 1 TOES TO BAR
MIN 2 – 2 TOES TO BAR
MIN 3 – 3 TOES TO BAR
ETC. UNTIL YOURE UNABLE TO COMPLETE THE REQUIRED NUMBER OF REPS WITHIN A MIN
Metcon (AMRAP – Rounds and Reps)
20 MIN AMRAP
50 CAL ROW
60 WALL BALLS 20/14
30 RING MUSCLE UPS (SC- CHEST TO BAR PULL UPS)