Announcements
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Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
2-3 MIN ROW, BIKE, RUN
THEN,
2 SETS
5 BURPEE PULL UPS
10/10 BIRD DOG WITH BAND ROW
30 SEC SIDE PLANK PER SIDE
Gymnastics
Metcon (Weight)
6 SETS
5 BENCH PRESS @HEAVY
1 LEGLESS ROPE CLIMB
2 MIN REST BETWEEN SETS
Metcon
Metcon (Time)
5 ROUNDS
7/5 DEFICIT STRICT HSPU 4/2′
20/16 CAL BIKE OR ROW
Metcon (No Measure)
PIKE PULLS WITH FEET ON ROWER
3 X 4-6 REPS
