Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2 ROUNDS

2 MIN ROW OR BIKE

5 INCH WORMS + 5 PUSH UPS

20 MOUNTAIN CLIMBERS

Weightlifting

Bench Press

EVERY 30 SEC X 12 SETS

2 REPS @40-50%

Metcon

Metcon (Time)

3 ROUNDS

12-9-6

POWER SNATCH

BAR FACING BURPEES

REST 1 MIN BETWEEN ROUNDS

ROUND 1 – 135/95

ROUND 2 – 115/75

ROUND 3 – 95/65

Metcon (5 Rounds for time)

BIKE SPRINTS

5 X 15 CAL

REST 90 SEC BETWEEN SETS