Hawestone Fitness – Teen Fit

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Warm-up

Warm-up (No Measure)

3 MIN BIKE/ROW/SKI

THEN 2 SETS

10 BAND PULL APARTS

10/10 BOTTOM UP KB PRESS

10/10 KB WINDMILLS

50’/SIDE BOTTOM UP KB CARRY

Weightlifting

Snatch (3 X 1 @75%)

Clean and Jerk (3 X 1 @75%+)

Metcon

Metcon (Time)

3 SETS OF

3 ROUNDS

9/6 STRICT PULL UPS

12/10 CAL ROW

3 MIN REST BETWEEN SETS

Metcon (No Measure)

DEFICIT SINGLE LEG HIP TRHUST

3 X10 PER LEG

REST 1 MIN BETWEEN SETS