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Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
5 MIN ROW, BIKE OR SKIP THEN
3 SETS
2 CLEAN PULL
1 LOW HANG SQUAT CLEAN
1 PUSH JERK
INCREASE WEIGHT EACH SET
Weightlifting
Clean and Jerk (BUILD TO A 1RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 MIN AMRAP
75 DOUBLE UNDERS
50 WALL BALLS 20/14
25 RING DIPS
Metcon (No Measure)
4 SETS
50′ SUITCASE CARRY @HEAVY
30 SEC SIDE PLANK RAISES/SIDE
