Announcements

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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

3 SETS

30 SKIPS OR DB HOPS

10 BIRD DOG

10 COSSACK LUNGES

Weightlifting

Metcon (No Measure)

12 MIN EMOM

MIN 1 – AMRAP PISTOLS

MIN 2 – 45 SEC HS HOLD

MIN 3 – 30 SEC HOLLOW HOLD

Metcon

Metcon (AMRAP – Rounds)

EVERY MIN ON THE MIN UNTIL DEATH

8 DB ALTERNATING POWER SNATCH

10 DB FACING BURPEES

*SCALE REPS IF YOU CANNOT COMPLETE ALL THE REPS WITHIN THE MIN

IF YOU CANNOT COMPLETE 10 ROUNDS, REST 2 MIN AND CONTINUE UNTIL 10 ROUNDS IS COMPLETED

Metcon (No Measure)

3 SETS

30 SEC PER SIDE COPENHAGEN PLANK HOLD