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Hawestone Fitness – Hawkestone Bootcamp

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Warm-up

Warm-up (No Measure)

3 SETS

50 SKIPS

2 WALL WALKS

5/5 DB CLEAN AND JERK

Weightlifting

Metcon (No Measure)

15 MIN EMOM

MIN 1 – 8/8 HALF KNEELING DB OR KB PRESS

MIN 2 – 10 KB OR DB OVERHEAD TRICEP EXTENSION

MIN 3 – 10-15 HOLLOW BODY KB OR DB PULL OVER

Metcon

Metcon (3 Rounds for reps)

3 ROUNDS

75 SEC MAX BURPEE BOX JUMP OVER

30 SEC REST

60 SEC MAX DB FRONT RACK LUNGES

30 SEC REST

45 SEC MAX DB CLEAN AND JERK

30 SEC REST

30 SEC MAX DB STEP UP OVER

1 MIN REST

Metcon (AMRAP – Reps)

5 MIN AMRAP

5 TOE TOUCHES

5 V-UPS

5 BUTTERFLY SIT UPS