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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

500M ROW,

THEN 3 X

5/5 BANDED SINGLE LEG RDL

5 ARCH TO HOLLOW

5 MUSCLE CLEAN + FRONT SQUAT (EMPTY BARBELL)

Weightlifting

Metcon (Weight)

2 SETS

6 MIN EMOM

1 – 2 CLEAN GRIP DEADLIFTS @110-120% OF YOUR MAX CLEAN

2 – 50′ BROAD JUMPS

3 – 3 LOW HANG CLEAN @80%+

REST 3 MIN BETWEEN EMOM

Metcon

Metcon (Time)

FOR TIME

150 DOUBLE UNDERS

50 TOES TO BAR

50 CAL ROW

100 DOUBLE UNDERS

30 TOES TO BAR

30 CAL ROW

50 DOUBLE UNDERS

10 TOES TO BAR

10 CAL ROW