Hawestone Fitness – Fitness Lite
Warm-up
Warm-up (No Measure)
3 SETS
10/8 CAL ROW
10 HAND RELEASE PUSH UPS
10/10 SINGLE LEG RDL
5 KANG SQUATS
Weightlifting
Front Squat
EVERY 90 X 8
3 FRONT SQUATS
*START LIGHT AND BUILD UP IN WEIGHT
LAST SET SHOULD FEEL HARD
Metcon
Metcon (AMRAP – Rounds and Reps)
12 MIN AMRAP
12/10 CAL BIKE/ROW/SKI
12 DB THRUSTERS @2DBS
12 BURPEE BOX JUMP OVER 24/20
Metcon (No Measure)
4 ROUNDS
10 BARBELL HIP THRUSTS @MODERATE
30 SEC/SIDE SIDE PLANK HOLD