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Hawestone Fitness – Teen Fit

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Warm-up

Warm-up (No Measure)

2 SETS

10/8 CAL ROW

5/SIDE SINGLE LEG GLUTE BRIDGE

5 EMPTY BAR MUSCLE CLEAN

6 SCAP PULLS

Weightlifting

Power Clean

3 POSITION POWER CLEAN

FLOOR

LOW HANG

HANG

WORK UP TO RPE 8/10

Metcon

Metcon (Time)

5 ROUNDS FOR TIME

15 PULL UPS

12 DEADLIFTS 155/105

9 HANG POWER CLEANS 155/105

Metcon (No Measure)

2 X 12 BENT OVER LATERAL RAISE

2 X 12 BANDED PULL DOWN

REST 60 SECONDS BETWEEN EACH SET