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Hawestone Fitness – Fitness

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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