Announcements
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Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
2 SETS
200M RUN
15 KB SWINGS
10 GOBLET SQUATS
15 HOLLOW ROCKS
Weightlifting
Back Squat (15 REPS @80 % FOR TIME )
Metcon (No Measure)
SQUAT SNATCH
8X5 UNBROKEN @135/95
(60-65% OF 1RM)
Metcon
Metcon (7 Rounds for time)
EVERY 90 SEC X 7 SETS
100′ FARMERS CARRY 2X50/35
10 TOES TO BAR
Metcon (No Measure)
3 ROUNDS
30 SEC HOLLOW BODY ROCKS
30 SEC HIP EXTENSION HOLD ON GHD
