Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
3 SETS
12/10 CAL ROW
10 WALL BALLS
30 SEC DOUBLE UNDERS
Weightlifting
Back Squat
WORK UP TO A SET OF 3@RPE 7/10
THEN,
2 X 5 @80% OF THIS WEIGHT
Metcon
Metcon (AMRAP – Rounds and Reps)
12 MIN AMRAP
8 POWER CLEAN AND JERK 135/95
20 WALL BALLS 20/14
50 DOUBLE UNDERS
Metcon (No Measure)
6 SETS
3 SEATED TALL BOX JUMPS
6 GLUTE HAM RAISE