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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

3 ROUNDS

5 SCAP PULLS

10/8 CAL BIKE OR ROW

5/5 SINGLE LEG GLUTE BRIDGE

Weightlifting

Clean (1 RM )

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
5 MIN REST

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Metcon (No Measure)

3 SETS

20 BAND PULL APARTS

20 PUSH UPS