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Hawestone Fitness – Fitness

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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)