Announcements
http://bit.ly/HFcovid
Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
3 SETS
8/6 CAL BIKE OR ROW SPRINT
10 BARBELL PRESS BEHIND THE NECK
5 BURPEE PULL UPS
5 HIGH WALL BALLS
Weightlifting
Push Press (2 X 8 @60%, 2 X 6 @70%)
Gymnastics
Box Jumps (6 X 6 JUMP OVER BOX @ASCENDING HEIGHT)
Metcon
Metcon (4 Rounds for reps)
EVERY 6 MIN X 4
2 MIN AMRAP
3,6,9,12,15…..
WALL BALLS 20/14
BURPEE TO TARGET
REST 2 MIN
200M ROW
