Announcements
http://bit.ly/HFcovid
Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
2 SETS
2 MIN ROW OR BIKE
THEN
15-12-9
WALL BALLS
BURPEES
WALL BALL SIT UPS
Gymnastics
Muscle-ups
50 RING MUSCLE UPS IN AT LEAST AMOUNT OF SETS AS POSSIBLE
SCALE – 50 STRICT RING OR BAR PULL UPS
Metcon
Metcon (AMRAP – Rounds and Reps)
7 MIN AMRAP
10 THRUSTERS 95/65
10 BAR FACING BURPEES
Metcon (Weight)
3 SETS
20 ALTERNATING DB BENT OVER ROW
10 INCHWORMS
90 SEC REST BETWEEN SETS
