Hawestone Fitness – Teen Fit
Warm-up
Warm-up (No Measure)
2-3 MIN BIKE, ROW, SKIP
THEN 2 SETS
5/5 KB WINDMILLS
10 ALTERNATING KB SNATCH
5/5 SINGLE ARM KB OH SQUATS
10 KB JACK HAMMERS
Weightlifting
Front Squat (BUILD TO A HEAVY SET OF 4)
Metcon
Metcon (3 Rounds for reps)
3 SETS
5 MIN AMRAP
15/12 CAL ROW
8 THRUSTERS 135/95
8 BAR FACING BURPEES
2 MIN REST BETWEEN AMRAPS
Metcon (No Measure)
3 SETS
5/5 BENT OVER TRAP 3 RAISE
10 BANDED Y’S
30 FAST BANDED LAT PULL DOWNS
