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Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
2 MIN RUN, ROW OR BIKE
THEN, 2 SETS
5/5 KB WINDMILLS
5/5 BOTTOM UP KB PRESS
5/5 SINGLE LEG KB FRONT RACK LUNGE
5 SCAP PULLS
Weightlifting
Metcon (Weight)
2 SETS
6 MIN EMOM
1 – 5 BENT OVER ROW @AHAP
2 – 6 CAL SPRINT ON ROWER
3 – 3-5 RING MUSCLE UPS (RING PULL UPS)
REST 2 MIN
Metcon
Metcon (Time)
4 ROUNDS
20 WALL BALLS 20/14
10 POWER SNATCH 95/65
Metcon (No Measure)
ELBOW PLANK + LATERAL RAISE
3 X 10 PER SIDE
