Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
6 MIN EMOM
ODDS: 50 DOUBLE UNDERS
EVEN: 10 HAND RELEASE PUSH UPS + 15 BANDED PULL APARTS
Weightlifting
Shoulder Press
EVERY 90 SEC X 8
3 STRICT PRESS WITH 1 SEC PAUSE AT FOREHEAD LEVEL ON THE DESCENT
@65-70%
Metcon
Metcon (No Measure)
24 MIN EMOM
MIN 1 – 15/10 CAL ROW
MIN 2 – 50′ DOUBLE DB FRONT RACK LUNGES 2X50/35
MIN 3 – 50′ HS WALK
MIN 4 – 2 ROPE CLIMBS
Metcon (No Measure)
FOR QUALITY
6-5-4-3-2-1
DOUBLE KB DEAD BUG
6-5-4-3-2-1
BIRD DOG
30 SEC SIDE PLANK PER SIDE AFTER EACH SET OF DEAD BUG AND BIRD DOG
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