Announcements

https://docs.google.com/forms/d/1uz5buTG4GhI3bydVvlyUT0XGx-n9qYk0InOz2r5RqGU/viewform?edit_requested=true

Hawestone Fitness – Fitness

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 MIN ROW, BIKE OR SKIP

THEN 2 ROUNDS

5/5 KB STRICT PRESS

5/5 KB SINGLE LEG BENT OVER ROW (OPPOSITE ARM AND LEG)

5/5 KB SNATCH

5/5 KB FRONT RACK SQUAT

Gymnastics

Muscle-ups

5 SETS

1 STRICT CHEST TO RING PULL UP

1-3 STRICT MUSCLE UPS

3 STRICT RING DIPS

@ASCENDING WEIGHT

SCALED

3 STRICT CHEST TO RING PULL UPS (PAUSE 2 SEC IN THE WEK POINT IN THE DESCENT)

3 JUMPING MUSCLE UPS

3 RING DIPS

Metcon

Metcon (2 Rounds for reps)

2 X 5 MIN AMRAP

2 RING MUSCLE UPS (BURPEE CHEST TO BAR PULL UPS )

12 PISTOLS

36 DOUBLE UNDERS

3 MIN REST BETWEEN ROUNDS

Metcon (No Measure)

3 SETS

15/15 BENT OVER LATERAL RAISE WITH ISO HOLD

*ALTERNATE SIDE EVERY 5 REPS FOR A TOTAL OF 15 REPS PER SIDE

*ONE ARM HOLD WHILE THE OTHER IS WORKING THEN SWITCH