The Gym Lake Highlands – 2-PWRHR
Warm-up
EMOM x 9
1: 45sec cardio
2: 45sec Bootstrappers
3: 45sec Alt. Scorpions
Primer
Bike 12mins
*Every 3 mins (mins 3-6-9-12) perform:
8 Ring Rows with 10sec hold at top of last rep
12 Banded Pull Aparts
Metcon (AMRAP – Rounds and Reps)
15minAMRAP
2-4-6-8-10-12- etc…
KB Gorilla Row (53/35)
Hand Release Push Ups
Cal Bike
Accessory
3 Sets Superset:
DB Bicep Curls x 8-10 reps
-rest 15sec
Banded Tricep Push downs x 20reps
-rest 60sec