WEDNESDAY JANUARY 5, 2022

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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2-3 MIN BIKE, ROW, SKIP

THEN 3 SETS

15 BANDED PULL APARTS

5/5 HALF KNEELING BOTTOM UP KB PRESS

25/25′ BOTTOM UP KB CARRY

10 RING ROWS

10 PUSH UPS

Weightlifting

Bench Press

5 SETS

8 CLOSE GRIP BENCH PRESS@70%

TEMPO 3-2-X-0

(3 SEC ON THE WAY DOWN, 2 SEC PAUSE AT CHEST, EXPLODE UP)

8 STRCIT CHIN UPS@TEMPO 3-0-X-2

Metcon

Metcon (5 Rounds for time)

5 ROUNDS FOR TIME

10 DB BOX STEP UP OVERS 2X50/35

20 GHD SIT UPS(V-UPS)

30 HAND RELEASE PUSH UPS

40 DEADLIFTS 155/105

2 MIN REST BETWEEN ROUNDS

Metcon (No Measure)

ACCUMULATE 3 MIN L-SIT HOLD ON RINGS OR PARALETTES

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