Hawestone Fitness – Fitness Lite

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Warm-up

Warm-up (No Measure)

2-3 MIN BIKE, ROW, SKIP

THEN 3 SETS

15 BANDED PULL APARTS

10 RING ROWS

10 PUSH UPS

10 BROAD JUMPS

Weightlifting

Clean and Jerk

5 SETS

1 POWER CLEAN + 2 PUSH JERKS

SAME WEIGHT ACROSS

Metcon

Metcon (3 Rounds for time)

3 ROUNDS FOR TIME

10 DB BOX STEP UP OVERS 2DBS

20 V-SIT UPS

30 HAND RELEASE PUSH UPS

40 DB DEADLIFTS @2DBS

2 MIN REST BETWEEN ROUNDS

Metcon (No Measure)

ACCUMULATE 2 MIN L-SIT HOLD ON RINGS OR PARALETTES