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Hawestone Fitness – Fitness

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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…)