The Gym Lake Highlands – 3-Fitness
Warm-up
Warm-up (No Measure)
10min- move continuously at a warm up effort
50 Single Unders
5 Box Jumps
7 Barbell Goodmornings
9 Abmat Sit-ups
Strength
Back Squat
On a 10min clock…
Build to a heavy 6 rep
THEN…
Drop 20% and complete 2 sets of max reps
Workout
Metcon (5 Rounds for time)
5 Rounds:
15 KB Deadlifts
20sec Hollow Body Hold
5 Burpee Broad Jumps
Run 200m
-rest 90 seconds between rounds-
*Increase pace on the run each round
Finisher
Metcon (Weight)
Every 75 seconds x 6 sets
10 Supinated Barbell or Db Raises
10 Zottman Curls