The Gym Lake Highlands – 3-Fitness
Warm-up
Warm-up (No Measure)
3:00 Row or bike
2x of
10 Jumping jacks
10 Kip swings on the rig
5 Skiers
Workout
Back Squat (6 Back Squats Every 2:00 x 4)
A: Metcon (Time)
10-9-8-7-6-5-4-3-2-1
DB Curtsy Squats*
Push-ups
Rest 4mins then move to B
*For the curtsy squats you will perform 10R, 10L, 9R, 9L, etc…
10min Hard Cap
B: Metcon (Time)
1-2-3-4-5-6-7-8-9-10
WallBalls
Up-Down Box Jumps
Rest 4mins then move to C
10min Hard Cap
C: Metcon (Time)
800m-600m-400m-200m
Row
Run
*20min Hard Cap
Finisher
Metcon (No Measure)
3x of
7 Plate transfers
10 Hollow rocks
5 Pretzel makers