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Hawestone Fitness – Fitness Lite

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Warm-up

Warm-up (No Measure)

2 SETS

10 CAL ROW

5/5 SINGLE LEG RDL

10 AIR SQUATS

30 SEC PLANK HOLD

Weightlifting

Front Squat

BUILD TO A HEAVY SET OF 3

THEN DO 2 SETS OF MAX REPS AT 50% OF THE WEIGHT YOU GOT FOR 3

Metcon

Metcon (AMRAP – Rounds and Reps)

22 MIN AMRAP

15 CAL ROW OR BIKE

15 WALL BALLS

15 PULL UPS

Metcon (No Measure)

COPENHAGEN PLANK

3 SETS PER SIDE

20-30 SEC HOLD