Announcements

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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

6 MIN EMOM

ODDS: 10 BURPEES

EVEN: 15 KB SWINGS

Weightlifting

Metcon (Weight)

4 SETS

10/10 WEIGHTED SINGLE LEG GLUTE BRIDGE

15-20 DB BENCH PRESS WHILE HOLDING A GLUTE BRIDGE HOLD

Metcon

Metcon (9 Rounds for time)

EVERY 4 MIN FOR 36 MIN

ALTERNATE BETWEEN

50 PISTOLS

800M RUN

50 DB CLEAN AND JERK 1X50/35