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Hawestone Fitness – Hawkestone Bootcamp

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Warm-up

Warm-up (No Measure)

3 SETS

20 JUMPING JACKS

10 PUSH UPS

20 SEC HOLLOW HOLD

Weightlifting

Metcon (Weight)

5 SETS

10/10 DB OH PRESS (HOLD ONE DB AT FOREHEAD HEIGHT WHILE OTHER ARM IS WORKING)

1 MIN FARMERS CARRY

REST 1 MIN

Metcon

Metcon (Time)

4 ROUNDS FOR TIME

20 MEDBALL CLEANS

20 WALL BALLS

400M RUN

1 MIN WALL SIT

10 BROAD JUMPS