Announcements
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Hawestone Fitness – Fitness
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
