Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

3 ROUNDS

10/8 CAL ROW

10 SEATED PIKE UPS

10 PRONE PVC PRESS

10 SEC WALL FACING HOLD

Gymnastics

Metcon (No Measure)

MIN 1 – 4 BAR MUSCLE UPS (SC CHEST TO BAR OR REGULAR STRICT PULL UPS)

MIN 2 – 4 DEFICIT HSPU UNBOKEN

MIN 3 – 1 BURPEE EVERY 3 SEC

Box Jumps (SEATED HIGH BOX JUMPS 6 X 3)

Metcon

Metcon (Time)

5 ROUNDS FOR TIME

12 PUSH PRESS 115/75

24 DOUBLE UNDERS