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Hawestone Fitness – Hawkestone Bootcamp

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Warm-up

Warm-up (No Measure)

5 MIN AMRAP

10 STEP UPS

5 DOWN DOG PUSH UPS

10 KB SWINGS

10 TOE TOUCHES

Weightlifting

Metcon (Weight)

45 SEC KB OR DB HOLLOW BODY FLUTTER KICKS

40 TALL KNEELING GOBLET PRESS

35 TALL KNEELING KB HORN CURL

30 CRUSH GRIP FLOOR PRESS

25 KB PULL OVERS

Metcon

Metcon (3 Rounds for reps)

2 MIN MAX CAL BIKE

2 MIN MAX DB THRUSTERS

1 MIN REST

3 MIN MAX CAL BIKE

3 MIN MAX DB MAN MAKERS

2 MIN REST

4 MIN MAX CAL BIKE

4 MIN MAX DB THRUSTERS

Metcon (No Measure)

TABATA PLANK SHOULDER TAPS