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Hawestone Fitness – Fitness
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