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Hawestone Fitness – Teen Fit

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Warm-up

Warm-up (No Measure)

2 SETS

14/12 CAL ROW

20 HOLLOW ROCKS

10 KANG SQUATS

5 PIKE PUSH UPS

Weightlifting

Front Squat

BUILD TO A HEAVY COMPLEX OF

1 FRONT SQUAT + 10 SEC FRONT RACK HOLD + 1 FRONT SQUAT

Metcon

Metcon (4 Rounds for reps)

4 SETS

4 MIN AMRAP

17 TOES TO BAR

25′ HS WALK (2 WALL WALKS)

1 MIN REST

Metcon (Weight)

3 SETS

12 DB SUITCASE SIDE BENDS PER SIDE

25′ PER SIDE SUITCASE CARRY @HEAVY