Hawestone Fitness – Fitness

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 ROUNDS

10/8 CAL ROW

5 DOWN DOG PUSH UPS

10 BURPEES

5 SCAP PULLS

10 RING ROWS

Weightlifting

Metcon (Weight)

5 SETS

3 STRICT PRESS @80%

4-6 WEIGHTED STRICT CHIN UPS

REST 2 MIN

Metcon

Metcon (Calories)

7 SETS

20 SEC BIKE OR ROW ALL OUT

40 SEC REST

20 SEC MAX THRUSTERS 75/55

1 MIN REST

SCORE IS TOTAL CALORIES

Metcon (No Measure)

TABATA WEIGHTED HOLLOW HOLD