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Hawestone Fitness – Fitness

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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