The Gym Lake Highlands – 3-Fitness
Warm-up
Warm-up (No Measure)
4 Sets:
Row 200m
6 Kb Single Arm Clean and Push Press/arm
*Increase intensity each set, but stay in warm up mode
Strength
Metcon (Weight)
A1) Close Grip Bench Press*
30X0; 10,8,6,4
*Build each set
Rest 90 seconds
A2) DB Seesaw Row
21X1; 6-8 reps/arm
Rest 90 Seconds
4 sets
*Floor press works as a substitute if no benches available
Workout
Metcon (5 Rounds for time)
5 Rounds:
4 Hang Db Power Cleans
8 Burpees
12 Toes to Bar or Knees to Elbow
18 Cal Row (Damper at 10/8)
-Rest 90 between sets
*Build your pace with every set. See the increase on the burpees and rower. Pace accordingly on the first sets.