Announcements
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Hawestone Fitness – Fitness
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
