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Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
2 SETS
200M RUN
5 SCAP PULLS
5 FRONT RACK KB PAUSED SQUAT (2 SEC PAUSE AT BOTTOM)
5/5 KB STRICT PRESS
25′ KB OH CARRY
Weightlifting
Metcon (Weight)
2 SETS
6 MIN EMOM
1 – 3 PRESS AGAINST PINS
2 – 6 WALL BALLS @12-16 FEET
3 – 3 PUSH PRESS @ HEAVY
REST 2-3 MIN BETWEEN SETS
Metcon
Metcon (Time)
10 ROUNDS FOR TIME
5 BURPEES
10 CTB PULL UPS
30 DOUBLE UNDERS
25 MIN CAP
