Announcements
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Hawestone Fitness – Teen Fit
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)