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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

3 SETS

12/10 CAL ROW

12 KB SWINGS

12 KB GOBLET SQUATS

12 KB TOE TOUCHES

Weightlifting

Back Squat (3 X MAX REPS @88%)

Metcon

Metcon (3 Rounds for reps)

3 ROUNDS

5 MIN AMRAP

50/40 CAL ROW

50 RING DIPS

50 GHD SIT UPS (V-SIT UPS)

1 MIN REST BETWEEN AMRAPS

Metcon (No Measure)

3 SETS

6/6 BENT OVER KB ROWS

8/8 ISO DYNAMIC SEATED ARNOLD PRESS