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Hawestone Fitness – Fitness Lite

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Warm-up

Warm-up (No Measure)

2 SETS

15/12 CAL ROW

10 PVC PRONE PRESS FACING THE GROUND

50′ BROAD JUMPS

10 RDL WITH BARBELL

10 HANG MUSCLE CLEANS

10 PUSH PRESS

Weightlifting

Clean

10 MIN EMOM

5 POWER CLEANS @HEAVY

Metcon

Metcon (Time)

3 ROUNDS FOR TIME

16 FRONT SQUATS 95/65

8 PULL UPS

16 TOES TO BAR

Metcon (No Measure)

5 SETS

6 HIP THRUSTS @HEAVY

50′ PLATE BACKWARDS DRAG