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Hawestone Fitness – Fitness

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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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