Hawestone Fitness – Fitness Lite

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Warm-up

Warm-up (No Measure)

6 MIN EMOM

ODDS: ROW/BIKE OR SKIP

EVEN: 5 BURPEES + 15 KB SWINGS

Weightlifting

Clean and Jerk

EVERY 90 SEC X 6

1 POWER CLEAN + 1 HANG SQUAT CLEAN + 1 JERK

@ASCENDING WEIGHT

Metcon

Metcon (Time)

5 ROUNDS FOR TIME

25 HANGING KNEE RAISES OR TOES TO BAR

50 SINGLE SKIPS

Metcon (No Measure)

3 SETS

20 BANDED GOOD MORNINGS

20 RUSSIAN TWISTS WITH THE MED BALL