Hawestone Fitness – Fitness

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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 30/20

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