Announcements
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Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
2 SETS
50 DOUBLE UNDERS
10 KB DEADLIFTS
5/5 RUSSIAN STEP UPS
Weightlifting
Metcon (Weight)
4 SETS
10 DB KANG SQUATS
20 DB FROG PUMPS
20 DB GLUTE BRIDGE HOLD LEG EXTENSIONS
Metcon
Metcon (12 Rounds for time)
BREAKFAST AT TIFF’S
12 ROUNDS
EVERY 1:30 COMPLETE
10 BURPEES
4 HANG DB SNATCH
4 DB THRUSTERS
Metcon (No Measure)
3 SETS
30 SEC HOLLOW HOLD
20 SEC REST
30 SEC HOLLOW ROCKS
20 SEC REST
