Hawestone Fitness – Teen Fit
Warm-up
Warm-up (No Measure)
21-15-9
CAL ROW
AIR SQUATS
HOLLOW ROCKS
Weightlifting
Front Squat
PAUSED FRONT SQUAT
EVERY 2 MIN X 4 SETS
2 REPS @ 80%
2 SEC PAUSE AT THE BOTTOM
Metcon
Metcon (AMRAP – Rounds and Reps)
4 ROUNDS
3 MIN AMRAP
2 CHEST TO BAR PULL UPS
4 DEVILS PRESS @2DBS
25′ HS WALK (3 WALL WALKS)
1 MIN REST BETWEEN AMRAPS,
CONTINUE WHERE YOU LEFT OFF
Metcon (No Measure)
BENT OVER LATERAL RAISE
5 X 12/SIDE
BANDED PULL APARTS
3 X 20 FAST
