Hawestone Fitness – Fitness

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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