Announcements
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Hawestone Fitness – Fitness
Warm-up
Warm-up (No Measure)
3 SETS
10/8 CAL BIKE OR ROW
5/5 SINGLE LEG GLUTE BRIDGE
10 BARBELL STRICT PRESS BEHIND THE NECK
Weightlifting
Shoulder Press (15 REPS @80% FOR TIME )
Gymnastics
Metcon (5 Rounds for time)
PISTOLS
5 X 20 REPS FOR TIME
1 MIN REST BETWEEN SETS
Metcon
Metcon (Time)
10 ROUNDS FOR TIME
15 CHEST TO BAR PULL UPS
10 STRICT HSPU
5 FRONT SQUATS 135/95
Metcon (No Measure)
PRONE ANGELS
3 X 60 SEC
REST 1 MIN BETWEEN SETS
