Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

10 MIN EMOM

ODDS: ROW 45 SEC

EVEN: 5 INCHWORM PUSH UPS + 5 BURPEES

Weightlifting

Back Squat

4 SETS

5+5+5 @ASCENDING

REST 15 SEC AFTER EACH 5 REPS

REST 2-3 MIN BETWEEN SETS

Metcon

Metcon (5 Rounds for time)

5 ROUNDS

6 ROPE CLIMBS

3 POWER CLEANS 275/185 (80-85%)

REST 30 SEC BETWEEN ROUNDS

30 MIN CAP