Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2 ROUNDS

50 SINGLE SKIPS

10 CLOSE GRIP PUSH UPS

15 BANDED PULL APARTS

10/10 SINGLE LEG RDL

Weightlifting

Bench Press

7 SETS

3 CLOSE GRIP BENCH PRESS

@78%+

3 WEIGHTED CHIN UPS

Metcon

Metcon (Time)

4 ROUNDS FOR TIME

15/12 CAL BIKE OR ROW

12 DB STEP UP OVERS 2X5035

50′ HS WALK (5 WALL WALKS)

Metcon (No Measure)

6 ROUNDS

15 GOOD MORNINGS 95/65

15 GHD SIT UPS @PARALLEL