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Hawestone Fitness – Teen Fit

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Warm-up

Warm-up (No Measure)

2-3 MIN BIKE, ROW OR SKIP

THEN 2 SETS

15 PLATE AIR SQUATS

20 PLATE IN AND OUTS

15 WEIGHTED HOLLOW ROCKS WITH PLATE

Weightlifting

Back Squat (BUILD TO A 2RM )

Metcon

Metcon (5 Rounds for calories)

5 SETS

3 MIN AMRAP

10 PULL UPS

20 GHD SIT UPS (V-SIT UPS)

MAX CAL ROW IN THE REMAINING TIME

1 MIN REST BETWEEN SETS

Metcon (No Measure)

3 SETS

10 RING ROWS

30 BANDED SKULL CRUSHERS (FAST)