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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2 SETS

200 M RUN

5/5 KB WINDMILLS

5/5 BOTTOM UP KB PRESS

5/5 SINGLE KB FRONT RACK LUNGES

Gymnastics

Metcon (No Measure)

5 SETS

5 PAUSED RING DIPS (1 SEC PAUSE AT BOTTOM OF EVERY REP, EXPLODE ON THE WAY UP)

30 SEC WALL FACING HS HOLD

REST 30 SEC

Weightlifting

Metcon (2 Rounds for time)

2 SETS

8 TNG SHOULDER TO OH 185/125

20 SEC REST

8 TNG SHOULDER TO OH

20 SEC REST

8 TNG SHOULDER TO OH

REST 2 MIN

Metcon

Metcon (Time)

FOR TIME

15-12-9

THRUSTERS 95/65

BAR FACING BURPEES

AT 7:00 MIN

12-9-6

THRUSTERS 135/95

BAR FACING BURPEES

AT 14:00 MIN

9-7-5

FRONT SQUATS 185/125

BAR FACING BURPEES

AT 21:00 MIN

7-5-3

FRONT SQUATS 225/155

BAR FACING BURPEES