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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2 ROUNDS

2 MIN ROW OR BIKE

25′ BEAR CRAWL

10 DEAD BUG

5 SCAP PULLS

10 BANDED LAT PULL DOWNS

Gymnastics

Metcon (2 Rounds for reps)

3 UNBROKEN SETS

2-4 STRICT PULL UPS

5-10 KIPPING PULL UPS

3-5 TEMPO PULL UPS

REST 2-3 MIN

*FOR TEMPO PULL UPS, KIP UP AND SLOWLY CONTROL ON THE WAY DOWN

Metcon

Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP

2-4-6-8-10….

BURPEE BOX JUMP 30/24

OH SQUATS 95/65

Metcon (Weight)

3 X 12

SUPPORTED SINGLE ARM BENT OVER ROW @AHAP