Hawestone Fitness – Fitness
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
