Announcements
http://bit.ly/HFcovid
Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
6 MIN EMOM
ODDS: 15/12 CAL ROW
EVEN: 10 WALL BALLS + 20 MOUNTAIN CLIMBERS
Weightlifting
Back Squat
5 X 1+1+1
CLUSTER SET
20 SEC REST BETWEEN EACH REP
2-3 MIN REST BETWEEN SETS
*YOU SHOULD BE ABLE TO DO YOUR 3RM WEIGHT OR MORE
Metcon
Metcon (Time)
5 ROUNDS FOR TIME
10 OH SQUATS 155/105
20/18 CAL BIKE OR ROW
Metcon (No Measure)
9 MIN EMOM
A) 8 DOUBLE DB PULL OVER
B) 30-45 SEC HOLLOW BODY HOLD
C) 15 BANDED SKULL CRUSHERS
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