Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
3 ROUNDS
10/8 CAL ROW
10 HOLLOW ROCKS
10/10 SINGLE LEG GLUTE BRIDGE
10 BANDED JUMPING AIR SQUATS
Weightlifting
Back Squat
1 X 8 @65%
1 X 6 @75%
2 X 4 @80%
REST 2-3 MIN BETWEEN SETS
Metcon
Metcon (6 Rounds for time)
EVERY 3 MIN X 6
18/15 CAL ROW
25 IAR SQUATS
7 BAR MUSCLE UPS (CHEST TO BAR PULL UPS)
Metcon (No Measure)
SIDE PLANK LATERAL RAISE
3 X 12 PER SIDE
