Hawestone Fitness – Fitness Lite
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
