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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

5 MIN AMRAP

5 BURPEES

1 WALL WALK

10 RING DIPS

10 HOLLOW ROCKS

Gymnastics

Metcon (No Measure)

5 SETS

20 BANDED TRICEP EXTENSIONS @FAST

10 KIPPING HSPU

90 SEC REST

Metcon

Metcon (2 Rounds for reps)

10 MIN AMRAP

2-4-6-8-10….

KB SNATCH 50/35

RING DIPS

5 MIN REST

8 MIN AMRAP

2-4-6-8-10….

KB SWINGS 50/35

TOES TO BAR

Metcon (No Measure)

STAR PLANK

30 SEC ON/30 SEC OFF FOR 8 MIN

ALTERNATE SIDES