The Gym Lake Highlands – 3-Fitness
Warm-up
Warm-up (No Measure)
ON A 5:00 RUNNING CLOCK…
1:00 Cardio Choice
20 Sit-Ups
40 Mountain Climbers
80 Single Unders
Cardio Choice Until End…
(No Measure)
Strength
Metcon (Time)
“Hot Start”
3 Sets:
500m Row
5/5 TGU
10 RIng Rows
15 Sit-ups
(No Measure)
Workout
Metcon (Time)
For Time:
50m Dual KB Suitcase Carry
15 Dual KB Front Squats
15 Burpees
12 KB Front Squats
12 Burpees
9 KB Front Squats
9 Burpees
50m KB Suitcase Carry
(No Measure)
*KB’s used for the carry need to be heavier than the ones used for the squats
Finisher
Metcon (No Measure)
ON A 5:00 RUNNING CLOCK…
3:00 Max Double DB Front Rack Hold
Immediately into…
2:00 of Max Reps of Hammer Curls
(No Measure)