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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

400M RUN, THEN

3 SETS

10 PVC PASS THROUGHS

10 WALL BALLS

10 HOLLOW BODY ROCKS

Gymnastics

Metcon (No Measure)

3 ROUNDS

10 PULL UPS

REST 30 SEC

5 BAR MUSCLE UPS (SC- JUMPING BAR MUSCLE UPS)

REST 30 SEC

Metcon

Metcon (Time)

FOR TIME

50 V-SIT UPS

200′ HS WALK (10 WALL WALKS)

40 V-SIT UPS

100′ HS WALK (5 WALL WALKS)

30 V- SIT UPS

50′ HS WALK (2WALL WALKS)

Metcon (No Measure)

3 SETS

30 SEC PER SIDE SIDE PLANK + KNEES TO ELBOW