Hawestone Fitness – Teen Fit

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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 135/95

4 DEADLIFTS 135/95

3 WALL WALKS

REST 1 MIN

CONTINUE WHERE YOU LEFT OFF

Metcon (No Measure)

3 SETS

15 FLOOR FACING W

10 ALTERNATING DB FLOOR PRESS