Announcements
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Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
3 SETS
50 DOUBLE UNDERS
10 LUNGES
10 ALTERNATING DB SNATCH
Weightlifting
Metcon (Weight)
4 SETS
10 SEATED DB PRESS (LEGS IN FRONT)
8 LATERAL DB RAISE
6 DB BENT OVER FLIES
*INCREASE REPS IF WEIGHT IS LIGHT
Metcon
Metcon (Time)
2 ROUNDS
21 ALTERNATING DB SNATCH 1X50/35
50 DB LUNGES
21 ALTERNATING HANG CLEAN AND JERKS
9 MIN CAP
Metcon (No Measure)
3 SETS
8 PRONE FACING W’s
8 BENTOOVER Y’s
