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Hawestone Fitness – Teens Fitness

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Warm-up

Warm-up (No Measure)

2 SETS

50 DOUBLE UNDERS

2 WALL WALKS

10 KANG SQUATS

10 HOLLOW ROCKS

Weightlifting

Front Squat (5 X 7 @70% OF 1RM )

Metcon

Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP

16 WALL BALLS 20/14

12 CAL ROW

8 CHEST TO BAR PULL UPS

5 MIN REST

Metcon (3 Rounds for reps)

3 X 3 MIN AMRAP

70 DOUBLE UNDERS

MAX WALL WALKS

REST 1 MIN BETWEEN EACH AMRAP

Metcon (No Measure)

3 SETS

15 HOLLOW BODY LAT PULL DOWN

12 DB STANDING LATERAL RAISE

12 BANDED FACE PULLS