Announcements

http://bit.ly/HFcovid

Hawestone Fitness – Fitness

View Public Whiteboard

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