Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
2 SETS
100 SINGLE SKIPS
10 BARBELL KANG SQUATS
20 HIP THRUSTS
30 SEC PLANK HOLD
Weightlifting
Front Squat
6 SETS
3 FRONT SQUATS
6 BACK SQUATS
@85% OF 1RM FRONT SQUAT
Metcon
Metcon (Time)
FOR TIME
21-18-15-12-9-6
CHEST TO BAR PULL UPS
100-80-60-40-20-10
DOUBLE UNDERS
Metcon (No Measure)
3 SETS
12 RING ROWS
12 PRONATED LOW RING FACE PULLS
12 SKULL CRUSHERS