WEDNESDAY OCTOBER 20, 2021

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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2-3 MIN ROW, THEN

2 SETS

5/5 SINGLE LEG RDL

10 BARBELL KANG SQUATS

10 WALL BALLS

Weightlifting

Front Squat (BUILD TO A 3 RM )

Metcon

Metcon (6 Rounds for time)

EVERY 4 MIN FOR 24 MIN

15 CAL BIKE OR ROW

15 WALL BALLS 30/20

15 CHEST TO BAR PULL UPS

Metcon (No Measure)

COPENHAGEN PLANK

8 MIN EMOM

ODDS: 20-30 SEC RIGHT SIDE

EVEN: 20-30 SEC LEFT SIDE

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