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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2-3 MIN BIKE, ROW OR RUN

10-8-6

ALTERNATING DB POWER CLEANS

SINGLE ARM DB THRUSTER

WEIGHTED DB SIT UPS

Weightlifting

Hang Power Clean (5 X 3 @80-85% (ABOVE THE KNEE))

Metcon

Metcon (Time)

15-12-9-6-3

DB THRUSTERS 2X70/50

5-4-3-2-1

LEGLESS ROPE CLIMBS

REST 5 MIN

3-6-9-12-15

DB THRUSTERS 2X50/35

1-2-3-4-5

ROPE CLIMBS