Announcements
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Hawestone Fitness – Hawkestone Bootcamp
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
