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Hawestone Fitness – Hawkestone Bootcamp

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Warm-up

Warm-up (No Measure)

2 SETS

30 SKIPS OR DB HOPS

5 INCHWORMS

10 GOBLET SQUATS

15 HIP RAISES

20 SEC HOLLOW ROCKS

Weightlifting

Metcon (Weight)

10-9-8-7-6-5-4-3-2-1

KB SUMO SQUATS

GOBLET SPLIT SQUAT RIGHT LEG

GOBLET SPLIT SQUAT LEFT LEG

Metcon

Metcon (3 Rounds for reps)

2 X 6 MIN AMRAP

12 WALL BALLS

12 PUSH UPS

1 MIN REST BETWEEN AMRAPS

THEN 1 ROUND

6 MIN AMRAP

12 CAL BIKE

12 LUNGES