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Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
2 MIN BIKE, ROW OR SKIP
7-5-3
THRUSTERS (EMPTY BAR)
BAR FACING BURPEES
Weightlifting
Back Squat (3 X 5 @70% (TEMPO 3 SEC DOWN))
Metcon
Metcon (AMRAP – Rounds and Reps)
7 MIN AMRAP
10 THRUSTERS 95/65
10 BAR FACING BURPEES
5 MIN REST
Metcon (No Measure)
EMOM 12 MIN
ODDS: 12-15 HANDSTAND PUSH UPS
EVEN: 4-6 RING MUSCLE UPS (SC CHEST TO BAR PULL UPS, PULL UPS, RING PULL UPS ETC…)
