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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2 SETS

15/12 CAL ROW

10 PVC PRONE PRESS FACING THE GROUND

50′ BROAD JUMPS

10 RDL WITH BARBELL

10 HANG MUSCLE CLEANS

10 PUSH PRESS

Weightlifting

Clean

EVERY 75 SEC X 8

1. 10@60%

2. 10 @60%

3. 8 @65%

4. 8@65%

5. 6 @70%

6. 6@70%

7. 4 @75% + (ascend)

8. 4 @75% + (ascend)

Metcon

Metcon (Time)

3 ROUNDS FOR TIME

16 FRONT SQUATS 135/95

8 BAR MUSCLE UPS (CHEST TO BAR PULL UPS)

16 TOES TO BAR

Metcon (No Measure)

5 SETS

6 HIP THRUSTS @HEAVY

50′ PLATE BACKWARDS DRAG