Hawestone Fitness – Fitness
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