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