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Hawestone Fitness – Fitness

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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