Announcements

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Hawestone Fitness – Fitness

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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