Hawestone Fitness – Fitness
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