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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

3 SETS

2 MIN ROW

5 KANG SQUATS

15 HIP THRUSTS

20 JUMPING AIR SQUATS

Weightlifting

Front Squat

5 SETS

5 FRONT SQUATS

10 BACK SQUATS

@75% OF YOUR 1RM FRONT SQUAT

Metcon

Metcon (AMRAP – Reps)

8 MIN AMRAP

2,4,6,8,10……

DEFICIT KIPPING HSPU 4/2′

DB STEP UP OVERS 2X50/35, 24/20

Metcon (Calories)

7 SETS

1 MIN ON/1 MIN OFF

MAX CAL ROW/BIKE/SKI