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Hawestone Fitness – Fitness

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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