The Gym Lake Highlands – 2-PWRHR
Warm-up
3 Rounds:
1k Bike
10 Yoga Push ups
10 Bootstrappers
Primer
EMOM x 8mins
Min 1: 5 Right Leg DB Suitcase Split Squats
Min 2: 5 Left Leg Db Suitcase Split Squats
*Goal: HeavierDB weights for these than last week
Metcon
Alphabet Soup (5 Rounds for time)
5 Sets:
A. 12 Alt DB Snatch from floor (50/35)
B. 12 Burpees
C. 20 Cal Bike
D. 16 Wallballs (20/14)
E. 16 Single Arm DB Rack Walking Lunges (change arms halfway through)
Rest 3mins between sets
Set 1: ABCDE
Set 2: EDCBA
Set 3: CDEAB
Set 4: BAEDC
Set 5: DBAEC
*Goal: How close can you make your times on all 5 sets to one another?
Accessory
3 Sets:
20 Death Marches (Heavy)
20 Goblet Cyclist Squats