Hawestone Fitness – Teen Fit

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Warm-up

Warm-up (No Measure)

2-3 MIN BIKE, ROW, SKIP

THEN 3 SETS

5 CLEAN PULLS @SLOW

5 TALL CLEANS

5 GOOD MORNINGS

10 HIP THRUSTS

Weightlifting

Clean

BUILD TO A HEAVY 3 POSITION CLEAN

1 FROM FLOOR

1 FROM LOW HANG

1 FROM HIGH HANG

Metcon

Metcon (Time)

5 ROUNDS FOR TIME

15 PULL UPS

12 DEADLIFTS 155/105

Metcon (No Measure)

2 X 12 BENT OVER LATERAL RAISE

2 X 12 TRAP 3 RAISE

2 X 12 BANDED PULL DOWN