Hawestone Fitness – Fitness
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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