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Hawestone Fitness – Hawkestone Bootcamp

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Warm-up

Warm-up (No Measure)

6 MIN EMOM

ODDS: 45 SEC SKIP

EVEN: 10 REVERSE LUNGES + 20 SEC HOLLOW HOLD

Weightlifting

Metcon (Weight)

10 MIN EMOM

ODDS: 30-40 SEC BENCH PRESS

EVEN: 30-40 SEC BARBELL OH SQUATS

Metcon

Metcon (3 Rounds for time)

EVERY 7 MIN FOR 21 MIN

40 KB SWINGS

20 BURPEES

30 KB SWINGS

15 BURPEES

20 KB SWINGS

10 BURPESS

Metcon (No Measure)

TABATA

HOLLOW ROCKS