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Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
2 MIN SKIP,
THEN 2 SETS
15 BANDED SQUAT PULL THROUGHS
10 BARBELL KANG SQUATS
15 HOLLOW ROCKS
10 BARBELL THRUSTERS
Weightlifting
Front Squat (7 X 3 @85%+)
Metcon
Metcon (2 Rounds for reps)
2 ROUNDS
10 MIN AMRAP
4 BURPEE BAR MUSCLE UPS
10 GHD SIT UPS/V-SIT UPS
30 DOUBLE UNDERS
2 MIN REST BETWEEN ROUNDS
Metcon (No Measure)
BANDED KNEE RAISE
3 X 20 ALTERNATING
HOLD EVERY REP FOR 1 SEC AT THE TOP
