Announcements
http://bit.ly/HFcovid
Hawestone Fitness – Fitness
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
