The Gym Lake Highlands – 2-PWRHR
Warm-up
3 Rounds
10 Banded Glute Bridges
30 sec Plank
30 sec Hollow Body Hold
10m Walking Lunge
Metcon
4 Rounds @ steady pace:
8 Deadlifts (mod)
6 Strict Press (Mod)
45sec EZ Bike
*weight should be something you could do unbroken but would be tough by the end
Metcon (Checkmark)
EMOM 21:
Min 1: 3 Wall Walks or 3 renegade rows (with push-up)
Min 2: 5 Hang Squat Cleans (115/85)*
Min 3: 30 unbroken du’s or 60 singles
*Hang Squat cleans can be with DB or barbell, but should be a hard ub 5