Announcements
http://bit.ly/HFcovid
Hawestone Fitness – Fitness Lite
Warm-up
Warm-up (No Measure)
2 SETS
10 CAL ROW
5/5 SINGLE LEG RDL
10 AIR SQUATS
30 SEC PLANK HOLD
Weightlifting
Front Squat
BUILD TO A HEAVY SET OF 3
THEN DO 2 SETS OF MAX REPS AT 50% OF THE WEIGHT YOU GOT FOR 3
Metcon
Metcon (AMRAP – Rounds and Reps)
22 MIN AMRAP
15 CAL ROW OR BIKE
15 WALL BALLS
15 PULL UPS
Metcon (No Measure)
COPENHAGEN PLANK
3 SETS PER SIDE
20-30 SEC HOLD
