Hawestone Fitness – Fitness Lite

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Warm-up

Warm-up (No Measure)

2 SETS

14/12 CAL ROW

12 KB SWINGS

12 KB GOBLET SQUATS

12 KB ALTERNATING DEADBUG (HOLD THE KB ARMS EXTENDED IN FRONT OF YOUR CHEST, LIFT SHOULDER BLADES OF THE FLOOR

Weightlifting

Front Squat

6 MIN EMOM

4 PAUSED FRONT SQUATS @MOD-HEAVY

1 SEC PAUSE AT THE BOTTOM, EXPLOSIVE ASCENT

Metcon

Metcon (Time)

2 ROUNDS FOR TIME

25 DEADLIFTS

25 HAND RELEASE PUSH UPS

50 WALL BALLS

Metcon (No Measure)

GHD SIT UPS

5 X 10