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Hawestone Fitness – Teen Fit

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Warm-up

Warm-up (No Measure)

2 MIN RUN, BIKE OR ROW

THEN 2 SETS

5/5 SINGLE LEG RDL + KNEE DRIVE

5 EMPTY BARBELL PRESS (SNATCH GRIP BEHIND THE BACK)

2 WALL WALKS

Weightlifting

Snatch Pull (3 X 3 (SLOW TEMPO) 3 X 3 @50%)

Metcon (Weight)

10 MIN EMOM

6/4 CAL BIKE OR ROW + 2 SNATCH @65%

Metcon

Metcon (AMRAP – Rounds and Reps)

16 MIN AMRAP

50 DB STEP UPS 1X50/35

150 DOUBLE UNDERS

50 GHD SIT UPS

50 DB CLEANS 1X50/35

150 DOUBLE UNDERS

50 GHD SIT UPS

Metcon (No Measure)

12-9-6

BENT OVER DB ROWS

TOE TOUCHES