Announcements

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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

5 MIN AMRAP

5 BURPEE STEP UPS

10 AIR SQUATS

15 SIT UPS

Weightlifting

Metcon (Weight)

4 SETS

10 SEATED DB Z PRESS

12 DB SKULL CRUSHERS

15 BENCH DIPS

Metcon

Metcon (Time)

20 ROUNDS FOR TIME

3 BURPEES

4 DB DEADLIFTS 2X50/35

5 DB THRUSTERS 2X50/35

6 DB PUSH JERK 2X50/35

Metcon (No Measure)

3 SETS

10 PRONE FACING W’S

30 SEC SUPERMAN HOLD