Hawestone Fitness – Fitness

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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