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Hawestone Fitness – Fitness

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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