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Hawestone Fitness – Teen Fit

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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

Clean

POWER CLEAN + SQUAT CLEAN

2 X 6 + 4 @70%

3 X 4 + 2 @75%

Metcon

Metcon (2 Rounds for reps)

2 ROUNDS

10 MIN AMRAP

4 BURPEE PULL 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