Announcements
http://bit.ly/HFcovid
Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
5 MIN ROW, BIKE OR SKIP THEN
2 SETS
7 EMPTY BARBELL GOOD MORNINGS
20 SEC BUTTERFLY POSITION GLUTE BRIDGE
7 TALL CLEANS
Weightlifting
Metcon (Weight)
6 SETS
3 CLEAN LIFT OFFS + HANG POWER CLEANS @40-50%
3 PUSH JERKS PAUSE IN THE DIP @30-40%
Metcon (Time)
“HEAVY GRACE”
30 CLEAN AND JERK 225/155
@65-75%
Metcon
Metcon (No Measure)
21 MIN EMOM
MIN 1 – 15/12 CAL ROW
MIN 2 – 20 DB STEP UPS @1X50/35, 24/20
MIN 3 – 10 TOES TO BAR
Metcon (No Measure)
GHD BACK EXTENSIONS
3 X 16
