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Hawestone Fitness – Fitness

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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