Announcements
http://bit.ly/HFcovid
Hawestone Fitness – Fitness
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
