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Hawestone Fitness – Hawkestone Bootcamp

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Warm-up

Warm-up (No Measure)

2 SETS

50 SINGLE SKIPS

10 KB SWINGS

10 KB GOBLET SQUATS

10 V-SIT UPS

Weightlifting

Metcon (Weight)

4 SETS

6/6 DB LUNGE BACK TO STEP UP

8/8 SINGLE LEG HIP THRUST

8/8 DB LATERAL LUNGE

Metcon

Metcon (Time)

FOR TIME

70 KBS 50/35

40 BURPEES

60 SURRENDER LUNGES @2DBS

30 BURPEES

60 LUNGES @BODYWEIGHT

40 BURPEES

70 KB DEADLIFTS 50/35

Metcon (AMRAP – Rounds and Reps)

5 MIN AMRAP

7 BUTTERFLY SIT UPS

7 TOE TOUCHES

14 HEEL TAPS