Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

3 SETS

1 MIN SKIP

5 DOWN DOG PUSH UPS

10 BANDED PULL APARTS

10 V-UPS

5/5 SINGLE ARM DB PRESS

Weightlifting

Bench Press (4 X 10 AHAP (90 SEC REST BETWEEN SETS))

Metcon

Metcon (Time)

FOR TIME

100 WALL BALLS 20/14

75 GHD SIT UPS (V-UPS)

75 HANDSTAND PUSH UPS

100 CAL ROW

35 MIN CAP

Metcon (No Measure)

3 SETS

10 DEADBUG (3 SEC PAUSE AT EXTENSION OF EACH REP)

10 BIRD DOG (3 SEC PAUSE AT EXTENSION OF EACH REP)