Hawestone Fitness – Teen Fit

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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