Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2 SETS

1 MIN BIKE/ROW/SKIP

30 SEC PLANK UP DOWNS

5/5 WORLDS GREATEST STRETCH

30 SEC HOLD IN A DEEP GOBLET SQUAT

Weightlifting

Front Squat (5 X 3 ASCENDING )

Metcon

Metcon (4 Rounds for reps)

4 X 3MIN AMRAP

6 POWER CLEANS 155/105

4 DEADLIFTS 315/225

50′ HS WALK (5 WALL WALKS)

REST 1 MIN

CONTINUE WHERE YOU LEFT OFF

Metcon (Time)

5 ROUNDS

3 RING MUSCLE UPS (3 STRICT CHEST TO BAR PULL UPS)

6 DB THRUSTERS 1X70/50

3 RING MUSCLE UPS

REST 30 SEC BETWEEN ROUNDS