Hawestone Fitness – Fitness

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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 RING MUSCLE UPS (SC- BURPEE PULL UPS)

4 DEVILS PRESS 2X50/35

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