Hawestone Fitness – Teen Fit

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Warm-up

Warm-up (No Measure)

3 ROUNDS

10 CAL ROW

10 ALTERNATING FRONT RACK STEP UPS WITH KB

6 MAX HEIGHT WALL BALLS

20-30 SEC L-SIT

Weightlifting

Clean and Jerk

WORK UP TO A 1RM FOR THE DAY

Metcon

Metcon (5 Rounds for reps)

5 SETS OF

3 MIN AMRAP

3 CHEST TO BAR PULL UPS (TRY BAR MUSCLE UPS)

6 PUSH UPS

9 AIR SQUATS

REST 1 MIN BETWEEN AMRAPS

Metcon (No Measure)

3 SETS

10 BIRD DOG

10 DEADBUG

*PAUSE 3 SEC IN EACH EXTENSION