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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

2 SETS

200 RUN

2 WALL WALKS

5/5 SINGLE LEG GLUTE BRIDGE

5 BEHIND THE NECK THRUSTERS (BARBELL)

Weightlifting

Metcon (Weight)

10 MIN EMOM

– 8/6 CAL BIKE OR ROW

– 2 PUSH JERKS @65%

Metcon (Time)

STRICT PRESS

30 REPS @70% FOR TIME

Metcon

Metcon (Time)

3 ROUNDS

400 M RUN

25 TOES TO BAR

10 FRONT SQUATS 205/145 (50% OF 1RM )