Announcements
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Hawestone Fitness – Fitness
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