Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2 SETS

150M ROW

30 SEC CURTSY LUNGES

150 M ROW

30 SEC PAUSE AIR SQUATS

150M ROW

10 HOLLOW BODY ROCKS

Weightlifting

Power Clean

6 MIN EMOM

1 POWER CLEAN + 2 HANG POWER CLEANS @60%

Overhead Walking Lunge

4 X 6 ALTERNATING LUNGES @RPE 8/10

REST 1 MIN BETWEEN SETS

Metcon

Metcon (Time)

12 ROUNDS

3 BAR MUSCLE UPS (BURPEE CHEST TO BAR PULL UPS)

4/4 KB SNATCH 70/50

25′ HS WALK (2 WALL WALKS)

*REST 1 MIN AFTER EVERY 4 ROUNDS

25 MIN CAP