The Gym Lake Highlands – 3-Fitness
Warm-up
Warm-up (No Measure)
3 Sets:
Monster Banded Walks x 15/ forward and back
-rest 30-
Banded Upright Row x 15 reps
-rest 30-
Box Step Down x 8/leg @30X)
-rest 60-
Strength
Metcon (Weight)
3 Sets:
A1. 30sec Mountain Climbers
into
A2. 10/leg DB Russian Step Up (20X0)
-rest 60-75 sec-
A3. 12 DB Burpees
into…
A4. 12 reps Alt. Plank DB Row (20X0)
-rest 60-75sec-
(BACK TO TOP)
Workout
Metcon (Time)
FOR TIME:
400m Buy In
then…
5 Rounds:
10 DB Walking Lunges
10 DB Power Clean to OH
then…
400m Cash Out
Rest 5 Mins before next piece…
*OH can be push press, push jerk, etc…
Metcon (Time)
FOR TIME:
40 Tall Box Jumps Buy In
then…
5 Rounds:
10 Alt Db Gorilla Rows
10 Air Squats
then…
40 Tall Box Jump Cash Out