The Gym Lake Highlands – 2-PWRHR
Warm-up
3 Sets:
45sec bike
10 Ring Rows
10 Push Ups
5 Burpees
Primer
Primer (Weight)
12min EMOM:
Min 1: Strict Press x 3 Reps*
Min 2: Strict Ring Dips x 6-8 reps
Min 3: EZ Bike
*Every round build in the strict press until a heavy 3 rep
Metcon
A.: Metcon (Time)
10 Rounds For Time:
400m Bike
10 Hand Release Push-Ups
*15min Cap
Rest 5mins before beginning Metcon B
B: Metcon (Time)
For Time:
10-9-8-7-6-5-4-3-2-1
Toes to Bar
KB Gorilla Row (R+L= 1 rep) (53/35)
Time Cap: 12mins