The Gym Lake Highlands – 3-Fitness
Warm-up
Warm-up (No Measure)
3 Sets:
12/9 Cal Bike
10/10 Single DB StrictPress
10 Single DB Front Squat
5 Inch Worms + Push-up
Strength
Back squat
E2MOM x 10Min
4 Speed Squats (10X1)
+
10/10 Goblet Step-Down Reverse Lunges
*Squat weight should be light. Perfect form but explosive.
*Step down is from a 45# plate
Workout
Metcon (4 Rounds for time)
4 Sets:
50m Farmer’s Carry
15 Unbroken Wallballs (20/14)
10 Burpee Box Jumps
5 DB Thrusters
– Rest 90sec between sets
*Aim For repeated efforts
Score is Time for Each Round