Announcements

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Hawestone Fitness – Teen Fit

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Warm-up

Warm-up (No Measure)

3 SETS

250M ROW

10 PVC PASS THROUGHS

5 WALL BALLS AS HIGH AS POSSIBLE

10 BANDED HOLLOW BODY LAT PULL DOWN

Gymnastics

Rope Climb

3 ROUNDS

5 LEGLESS ROPE CLIMBS FOR TIME

SCALING OPTIONS

5 X 3 FOR TIME

7 X 2 FOR TIME

REGULAR ROPE CLIMBS

Metcon

Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP

1KM BIKE OR 500M ROW

15 POWER CLEANS 115/75

15 GHD SIT UPS OR V-SIT UPS

Metcon (Weight)

DUMBELL ROW WITH PARALETTE SUPPORT

3 X 10 PER SIDE