Announcements

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Hawestone Fitness – Hawkestone Bootcamp

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 SETS

1 MIN SKIP

30 SEC HS HOLD

10 LUNGES

30 SEC DEAD HANG HOLD ON THE BAR

Metcon

Metcon (Time)

21-5-9

CALORIE BIKE OR ROW

DB FRONT SQUATS 2X50/35

3 MIN REST

21-15-9

CALORIE ROW OR BIKE

*20 DB FRONT RACK LUNGES AFER EACH SET

3 MIN REST

Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP

50 SKIPS

15 SIT UPS

5 WALL WALKS