Announcements
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Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
2 SETS
2 MIN SKIPPING (PRACTICE DOUBLE UNDERS)
15 BANDED PULL APARTS
10 PUSH UPS
20 ALTERNATING V-UPS
Weightlifting
Bench Press (BUILD TO A HEAVY 5 REP )
Metcon (Weight)
10 MIN EMOM
ODDS: 3 BENCH PRESS AT THE WEIGHT YOU GOT FOR 5
EVEN: 5 WEIGHTED SUPINATED CHEST TO BAR PULL UPS
Metcon
Metcon (AMRAP – Reps)
EVERY 3 MIN FOR AS LONG AS POSSIBLE
0-3MIN
2 ROUNDS
12 HSPU
12 DB HANG CLEANS 2X50/35
3-6MIN
2 ROUNDS
15 HSPU
15 HANG POWER CLEANS
6-9MIN
2 ROUNDS
18 HSPU
18 HANG POWER CLEANS
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