Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2 SETS

2 MIN ROW

20 HOLLOW ROCKS

10/10 BANDED BIRD DOG ROWS

Weightlifting

Back Squat (8 MIN EMOM – 1 REP @80-85%)

Metcon

Metcon (Time)

4 ROUNDS FOR TIME

24 PULL UPS

24 WALL BALLS 30/20

Metcon (No Measure)

LOW RING FACE PULLS

3 X 10