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Hawestone Fitness – Hawkestone Bootcamp

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Warm-up

Warm-up (No Measure)

15-12-9

JUMPING AIR SQUATS

SIT UPS

PUSH UPS

Weightlifting

Metcon (Weight)

5 SETS

7/7 TALL KNEELING KB STRICT PRESS

10/10 SINGLE ARM FLOOR PRESS (KB OR DB)

15 BENTOVER DB TRICEP EXTENSIONS

Metcon

Metcon (Time)

FOR TIME

70 WALKING LUNGES

40 CAL ROW

30 PUSH UPS

15 DB DEVILS PRESS

30 PUSH UPS

40 CAL BIKE

70 WALKING LUNGES