Hawestone Fitness – Teen Fit

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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