Hawestone Fitness – Teen Fit
Warm-up
Warm-up (No Measure)
2 SETS
30-50 DOUBLE UNDERS
15 BANDED OH PRESS
5 DOWN DOG PUSH UPS
20 PLANK SHOULDER TAPS
Weightlifting
Push Jerk
SPLIT JERK OR PUSH JERK
WORK UP TO 2 REP@ 85%
THEN REDUCE TO 60% OF THIS WEIGHT AND PERFORM
2 SETS OF 5 JERKS
Metcon
Metcon (AMRAP – Rounds and Reps)
14 MIN AMRAP
40/35 CAL ROW
40 WALL BALLS
40 TOES TO BAR
Metcon (No Measure)
BULGARIAN SPLIT SQUAT
3 X 10 PER LEG
REST 30 SEC BETWEEN LEGS, 1 MIN BETWEEN SETS
TEMPO – 3 SEC ECCENTRIC + 1 SEC AT THE BOTTOM OF EVERY REP